Ways to Boost Your Heart Health this Season of Love

Sharon Moore February 13, 2015

February is the season of love. And just as you want to take care of your heart rhetorically, you also want to take care of it literally! Heart disease has always been among the leading causes of mortality not just in Britain and US, but almost anywhere in the world.

Our heart plays a major function in our body. It is just right that we take good care of it.

The good news is that you can keep your heart healthy by making healthy food and lifestyle choices. Below are simple yet effective ways to boost your heart health and keep it from getting “hurt”:

Add beans to your diet.

Beans and lentils are rich in soluble fibre, which reduces bad cholesterol in your body. What’s more, they are very filling, so you don’t get hungry easily, which makes the next tip easier for you.

Keep your portions small.

For a healthy heart, you must not go beyond the recommended calorie intake of 2,000 for women and 2,500 for men. Obesity is widely linked to heart disease, and other health issues like diabetes. To observe proper portion control, each serving of the food you eat should just be about the size of your fist. Use smaller bowls and spoons – a great trick to reduce your food portions.

Snack on a handful of nuts.

A handful of nuts a day can keep the cardiologist away! That’s because nuts contain heart-healthy unsaturated fats. Instead of calorie-dense yet nutritionally empty crisps, go for a handful of nuts for your snack. It can help you control your weight too!

Use olive oil.

Use olive oil for your marinades, salad dressings, dips and other meals. Olive oil is an excellent source of monounsaturated fatty acids that promote heart health. It’s a great way to boost the flavour of your dish as well!

Enjoy a small piece of dark chocolate.

Yes, chocolates, the dark ones, are good for your heart. Just keep the portion small as it is high in calories and sugar. Opt for those made from 70% cocoa. This delicious treat contains flavonols – phytochemicals which may reduce heart disease risk.

Top your oatmeal with banana.

Doing this a great way to sweeten up your oatmeal without adding sugar. What’s more, bananas are rich in vitamins and minerals, in particular potassium, which help promote heart health. They are also low in calories and high in fibre, which males dieting a whole lot easier.

Exercise regularly.

Just by brisk walking for 30 minutes daily can reduce your risk of heart disease by a third! Gradually increase your workout intensity as your body adjust. To make it more fun, choose activities that combine exercise and socialising like Pilates, dancing, cycling, water aerobics or yoga. Keeping an active lifestyle is central to maintaining your heart health.

Eat more fish.

At least two servings of fish each week can boost your heart health significantly. Fatty fish like salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids and will boost your good cholesterol.

Value your friends more. Studies show that people with supportive friendship networks are at less risk of heart disease. So make sure to give them time. Friends are treasures we should keep.