Heart disease is the leading cause of death worldwide, but the good news is that most heart disease is preventable. Here are five evidence-based strategies from our cardiology team to keep your heart strong and healthy.
1. Move Your Body Daily
Regular physical activity strengthens your heart muscle, improves circulation, and helps maintain a healthy weight. Aim for at least 150 minutes of moderate-intensity exercise per week — that is just 30 minutes, five days a week. Walking, swimming, and cycling are excellent choices.
2. Eat a Heart-Healthy Diet
Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats. The Mediterranean diet has been shown to reduce heart disease risk by up to 30%. Limit processed foods, saturated fats, and added sugars. Include omega-3 rich foods like salmon, walnuts, and flaxseeds.
3. Don't Smoke
Smoking is the single most important preventable cause of heart disease. Within 20 minutes of quitting, your heart rate drops. Within one year, your risk of heart disease is half that of a smoker. If you smoke, ask our Auckland medical team in Auckland for help quitting.
4. Manage Stress
Chronic stress raises blood pressure and damages blood vessels. Practice stress reduction through meditation, deep breathing, yoga, or spending time in nature. Maintain strong social connections and prioritize sleep.
5. Know Your Numbers
Regularly check your blood pressure, cholesterol, and blood sugar. Know your family history. If you have risk factors, see your doctor more frequently. Early detection of problems gives you the best chance for effective treatment.
Start Today
Your heart works tirelessly for you — it is time to give it the care it deserves. Schedule a cardiac risk assessment with our cardiology team to get personalized recommendations for your heart health.