Remember these heart health recommendations on World Heart Day

World Heart Day is celebrated on 29 September to remind everyone of the importance of taking care of cardiovascular health to strengthen the muscle that powers our bodies.

Here are ten basic rules for preventing heart disease, improving your quality of life and feeling better.

1. Cut down on ‘bad’ fats: saturated and trans fats (red meat, sausages, pastries, fried foods, etc) which increase cholesterol and form the atheromatous plaque that causes heart attacks. Try to eat more ‘good’ fats (Omega 3 – 6).

2. Get moving: sport strengthens the heart, improves the circulation and lowers blood pressure. Get sufficient exercise (walking, Zumba, running, Tabata, etc.) for at least 30 minutes a day or an hour a day three times a week.

3. Stop smoking: smoking (even a little) increases the risks of heart attacks and strokes. The ‘100 days without smoking’ on the INHealth can help you!

4. Watch your weight: being overweight forces your heart to work harder. Calculate your body mass index (BMI), by dividing your weight in kilos by your height in metres squared. Anything above 25 is considered overweight.

5. Control your blood pressure: have it taken every year and keep it below 140/90 mmHg. Hypertension is directly related to being overweight, a sedentary lifestyle and excess salt.

6. Eat more vegetables: the vitamins, water and fibre in fruit and vegetables give the body a store of antioxidants that prevent proliferation of free radicals and cellular ageing.

7. Check your cholesterol: High blood cholesterol levels is a major cardiovascular risk factor. To keep it at bay (less than 200mg/dl), exercise and eat a balanced diet.

8. Moderate your salt and sugar intake: too much salt increases blood pressure and makes it difficult for the heart to pump. Sugar builds up as fat in the body and blocks the arteries.

9. Know your cardiovascular risk: the older you are, the greater your risk of coronary artery disease. People with a family history may also be more susceptible. Ask your doctor and take preventive measures.

10. Learn to relax: stress can affect heart rate, blood pressure and even cause heart attacks. Learning relaxation exercises can help you to control your emotions and lead a more peaceful life.

This post is also available in: Portuguese (Portugal)