Your Guide to Better Heart Health
Your heart is the most vital organ in your body and maintaining good heart health has a hugely positive impact on the overall quality of your life. But heart disease is still a major health issue, killing one Australian every twelve minutes and remaining the leading cause of death globally. What’s more, a third of these deaths could be prevented by following basic heart-health guidance.
At Bond Radiology, we care deeply about taking proactive steps to identify and minimise risks to the heart. Here are our tips on supporting good heart health:
Understand what you’re putting into your body
The food and drink we put into our bodies can drastically impact our overall functionality and heart health. The American Heart Association advises eating a number of foods (and avoiding a few) to retain optimal heart health. Omega-3 rich foods are particularly beneficial. Omega-3 evidently helps to lower bad cholesterol levels and triglycerides and ultimately decrease the risk of heart arrhythmias and blood clots. A fantastic source of omega-3 is fish, including salmon and mackerel, which is easy to cook and can be incorporated into your weekly shopping. Leafy green vegetables like spinach and kale are also packed with micronutrients that nourish heart health, both of which accompany fish beautifully.
Of course, there are foods that can be detrimental to your heart health too. Foods that are high in saturated fat, such as take-out burgers and pizza, can contribute to elevated cholesterol and high blood pressure, both of which are dangerous for the heart and can lead to heart attacks. For this reason, food that’s high in saturated fat should be minimised. Making your own healthier alternative can be an option. For example, instead of ordering a takeaway burger, you could try making your own grilled chicken burger with a wholemeal seeded bun, fresh tomato and lettuce and a small dollop of low fat mayo.
Enjoy exercise, no matter your age or ability
Exercise is critical for maintaining good overall health. It’s recommended by The American Heart Association that anyone interested in improving their heart health undertake at least 150 minutes per week of moderate exercise or 75 minutes per week of intense exercise. This might include jogging, walking, swimming or cycling. Regardless of your ability or age, you can find a way to exercise. For example, did you know that you walk on average 4 miles each time you play a gentle round of golf? Another inclusive sport is Tai Chi, which, according to Harvard Health, can reduce blood pressure, optimises energy levels and improves the wellbeing of those with pre-existing heart conditions.
Be mindful of your stress levels
It is a common misconception that stress can cause a heart attack. In actual fact, stress is not a direct cause of heart disease but can increase your risk of heart problems when combined with other factors. For example, stress can trigger insomnia, overeating, escapist behaviours (e.g. drinking too much alcohol or smoking cigarettes) or fatigue leading to immobility. All of these factors can then increase the risk of heart disease or heart attack. Therefore, it is important to remain mindful of your stress levels and act to reduce prolonged periods of stress. Meditation, exercise, counselling or even a holiday can help reduce stress levels and indirectly contribute to better heart health.
Know your medications
Taking medication for illness is commonplace. Whether it’s over-the-counter pills for a headache, or a long-term pain-reliever for a chronic illness, millions of us turn to the drugs cabinet during times of need. But if you’re keen to monitor your heart health and improve your heart functionality, you may want to be wary of certain drugs and check your suitability for taking them. For example, common NSAIDs (e.g. ibuprofen) can cause you to retain water and salt, which make it tougher for your blood to flow and have a negative effect your heart. Certain prescription antipsychotic medications are also known to be linked to a greater risk of heart attack, as are a few hormonal contraceptives when taken by women in high risk groups. Therefore, it is always wise to check your medications on a regular basis with the supervision of a care professional to ensure you are on the safest dose.
Take proactive steps to monitor your heart
Taking a proactive interest in your heart and responding quickly to any warning signs such as chest pain, an irregular heartbeat or high blood pressure is wise for maintaining a healthy heart. Booking an echocardiogram can give you better insight into the size and functionality of your heart, as well as how effectively its pumping and the presence of any defects. We also offer you a 24-hour ECG Holter Monitor which will determine your heart’s rhythm and identify any abnormalities.