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Sydney Doctors

7 Habits for a Healthier Heart

At some point in your life, you may have had this plan to start living healthier. To be more active and eat more greens. But you just don’t know how to begin! So you’ve probably been putting it off because you’re busy with work. Or you want to wait for another New Year to finally check it off your resolution list. The truth is — now is as good a time as any.  You just need to take the first step and spare 2 minutes. 

1. Balance Your Diet 

Eating  a nutritious diet is one of the most effective ways to minimise health problems. You don’t have to alter your meal plan overnight. Just adding the healthy bits would be sufficient. And you’ll want to adjust your program  eventually as you progress. The main objective is to not overindulge. Occasionally, eating outside to save time is inevitable. However, you can always choose healthier options like substituting fries for a baked potato.

 Here’s a list of recommended foods you can consume that are good for your heart: 

  • Plant life like legumes, whole grains, beans, seeds 
  • Fruits and vegetables 
  • Fish and lean meat 
  • Fermented foods such as yoghourt, kimchi and tempeh
  • Healthy fats like olive oil 

2. Limit Alcohol, Choose Water 

Water accounts for roughly 60% of your body weight and  is required for the efficient functioning of every cell, tissue, and organ in your body including your heart. Even if you don’t exercise, water loss from breathing and perspiration account for half of your daily water turnover! That’s why it’s advisable to drink at least a minimum of 8 – 10 cups a day. If you struggle to hit this goal, consider using a water bottle, placed beside your workstation or side table. The more you’re aware of what you need to do, the less effort it will take to form the habit. 

And to compliment this good behaviour, consider limiting yourself to less than 10 alcoholic drinks per week, which will benefit you in the long run. If you have some alcohol in your house, try to keep it hidden in the deepest corners of your cupboards — until you forget that you have them in the first place! It’s a simple trick that can work wonders! 

3. Catch some Z’s

Sleep is one of the most important aspects for good health. A good night’s rest promotes deep relaxation and optimal heart function. The heart rate slows, blood pressure decreases, and breathing stabilises during periods of REM sleep. These modifications relieve stress on the heart, allowing it to recover from strain experienced during the day. That’s why it is recommended to get at least 8 hours of quality sleep a day. 

In case you’re having difficulty falling asleep. You may try the tips below: 

  • Stick to a regular schedule 
  • Keep your room dark 
  • Relax your muscles 
  • Take a hot bath before going to bed
  • Limit blue light exposure 

If you have consistent problems sleeping, seek the help of a healthcare professional. 

4. Exercise Daily 

Working out doesn’t necessarily have to mean taking a walk or a jog outside.  It can be as simple as dancing along with your kid’s favourite moves from Tiktok, or playing catch with your family in the backyard. Think of it as a break and do something fun! Feel free to explore the things you enjoy and carry it out while listening to your playlist. 

Another option — if you are on a really tight schedule — is to apply good exercise habits within your day-to-day life. For example, consider taking the stairs instead of the elevator or bike to work instead of taking the bus. And when you’re at the shops don’t spend 10 minutes trying to find a spot right by the door, park further away and enjoy the benefit of taking a short walk into the shopping centre.

Whatever form of activity you pick — the important thing is that you move your body. Because just like any other muscle, your heart needs some exercise to keep it in shape. 

5. Avoid Smoke like COVID

Smoke in any form  contaminates your blood with chemicals that can weaken your blood vessels and clog your heart. One trick that might work — if you would want to stop smoking — is to eat or drink dairy products. They can cause cigarettes to taste awful!

If you’re having a hard time quitting, reach out to your loved ones for support or seek professional help. Just like COVID, being smoke free can not only benefit you but also those around you! 

6. Manage Stress

Stress has always been bad news even for your heart!  Usually when your stress hormones rise, your heart has to work harder to maintain your body’s alertness. What’s more is that  it can lead to the development of bad habits like drinking alcohol , overeating,  smoking and sleeping inconsistencies.

There are a lot of factors that may contribute to stress, but perfectionism is one of the most common in workplaces. Aim for consistency rather than perfection.  The former leads to progress while the latter leads to expectations and disappointments. 

Don’t forget to treat yourself and have regular breaks. It’s normal to have downtime. Connect with your social circle to feel more recharged or get yourself busy with hobbies, it will make you happier and more relaxed! 

7. Know your Numbers and Health History

Be mindful of your weight, blood pressure, sugar and cholesterol levels.  Taking responsibility for your own health makes you feel good about being in control.  And this significantly aids in  improving your lifestyle.

Monitoring these things can be done at your home. But getting a heart health check is the best way to get a detailed and accurate plan for a healthy future.  You can work together with your doctor — and seek their advice if you have any questions. Having their support will motivate you to stick with your objective!

It’s no doubt that  you may see this as a list of chores, or reminders your parents kept nagging about when you were young. However, there’s a snowball effect in developing these healthy habits. Exercising daily can help you manage your stress, which leads to a good night’s sleep and so on. Which may be why the building blocks for achieving your wellness goals is to establish  your mindset, habits, routines and sticking to it.

“If an action will take less than two minutes, it should be done at the moment” – David Allen

So don’t delay,  your best life is just one click away! Book a heart health check now, and get on track to a healthy future for you and your family. Click to book an appointment for a heart assessment.

References: 

  1. https://www.heartresearch.com.au/heart-disease/healthy-eating/
  2. https://www.scripps.org/news_items/5146-5-heart-healthy-habits
  3. https://www.heartfoundation.org.au/heart-health-education/physical-activity-and-exercise

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