Heart disease remains a leading cause of death in South Africa, and in many other countries. While we cannot influence heart disease risk factors such as genetics and ageing, there are other important risk factors that we can reduce and manage such as high blood pressure, high cholesterol, diabetes, obesity, lack of exercise and smoking tobacco products. The good news for those who strive to maintain a fit lifestyle for general health, is that you are probably also implementing some of the most important healthy heart strategies.

Healthy heart strategies are as vital as a preventative measure as they are for those who need to strengthen a weak heart.  Here are five tips to get you started:

1. Exercise Regularly – The heart is muscular, and like all muscles it thrives with exercise.  Wise physical activity is recommended for even those with heart conditions or who have suffered heart attacks – just be sure to get medical advice as to what exercise is suitable for you.   For those who are usually well and wish to promote a healthy heart, 30 to 60 minutes of physical activity is generally recommended each day.  This does not have to be rigorous or formal exercise, for example, walking with your dogs or children is an excellent way to exercise the heart muscle and reduce your stress.
2. Eat Well – Enjoy a healthy, well-balanced diet that is focused on eating plenty of fresh fruit and vegetables.  Choose whole-grains rather than refined carbohydrates, as well as lean meats and low fat dairy products.  Reduce saturated fats, avoid trans fats and increase your intake of the healthy Omega-3 fatty acids.
3. Manage Your Health Conditions – Be aware of, and actively manage any health conditions that affect the health of your heart.  Poor management of conditions such as diabetes, high cholesterol and high blood pressure can increase your risks of heart disease.  It is so worthwhile to undertake the recommended health tests for your age, gender and health risk profile, as well as the particular screenings for blood pressure, cholesterol levels and diabetes.
4. Maintain Healthy Weight – Most of our weight gain in adulthood is fat, not muscle.  Excess weight makes us vulnerable to heart-threatening conditions such as diabetes, high blood pressure and high cholesterol.  Find out what your Body Mass Index (BMI) is, and if you have an unhealthy percentage of body fat, then embark on a diet and exercise regime to return you to a heart healthy state.
5. Support Your Heart Health – In today’s fast-paced, stressed-out world where food quality is often poor, support your heart health with nutritional supplements when necessary.  We cannot always get the optimum nutrition our bodies need through our diets.  Examples of this include using FoodState ® GFT Chromium Complex in the effort to lower cholesterol levels and FoodState ® Omega 3 Formula to promote overall cardiovascular health and reduce inflammation.

Of course, it goes without saying that if you are currently smoking tobacco products, even lightly, one of the greatest things you can do for your heart is to quit.

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