As you get older, it becomes increasingly essential to maintain your heart health. Worryingly, recent research reported by the Guardian found that, while baby boomers and people in their 50s are living longer, they’re experiencing poorer health compared to previous generations.
In fact, despite advances in medicine and a greater awareness of healthy lifestyles, rates of chronic disease, particularly heart issues, are rising.
In Scotland alone, the British Heart Foundation reveals that heart and circulatory diseases account for more than 1 in 4 deaths, translating to around 18,000 deaths each year, or roughly 50 a day.
However, the good news is that you can take some proactive steps now to safeguard your heart health – continue reading to discover 10 ways to do so.
1. Learn the warning signs of a heart attack
Understanding the warning signs of a heart attack could be your first line of defence in protecting your cardiovascular health, as being informed can enable you to act quickly in critical situations.
While symptoms can vary from person to person, some common indicators include:
Chest pains
Cold sweats
Fatigue
Sudden dizziness
Nausea.
It’s essential to recognise these symptoms and seek immediate help if you or someone you know experiences them.
2. Adopt a “Mediterranean diet”
The “Mediterranean diet” has been widely recognised as one of the healthiest ways to eat, all while supporting your heart health. This diet is rich in:
Vegetables
Fruits
Legumes
Nuts
Beans
Cereals
Fish.
Moreover, olive oil – which is common in a Mediterranean diet – has been linked to better heart and circulatory health, the British Heart Foundation reveals.
It can be challenging to completely change your diet all at once. As such, you might want to make gradual changes by incorporating more Mediterranean foods piecemeal.
For instance, you could start by replacing saturated fats, such as butter, with healthier options like olive oil, and then slowly work your way up.
3. Exercise several times each week
Exercise is incredibly beneficial in most areas of your life, and your heart health is no exception. A report from Harvard Medical School reveals that exercise triggers beneficial changes in your blood vessels, metabolism, and brain, all of which boost your heart health.
If your body isn’t entirely used to exercise, it’s vital to begin slowly, perhaps with brisk walks, and then gradually increase your activity levels.
If you live in or around Edinburgh, then you’re in luck, as there are many opportunities for breathtaking walks, such as up Arthur’s Seat or along the Water of Leith.
Or, if you’re still searching for engaging activities, make sure to read last month’s article to discover more ways to keep fit in retirement without ever having to join a gym.
4. Find opportunities to keep moving through the day
As well as exercising regularly, it’s also worth thinking about ways to incorporate more movement into your daily routine.
The British Heart Foundation warns that a sedentary lifestyle can lead to fatty deposits in your arteries, increasing your risk of a heart attack.
Even small doses of moderate-intensity exercise throughout the day can help. For example, taking the stairs instead of the lift, or walking while you’re on the phone, could help keep your heart healthy.
5. Work on a healthy sleep routine
A good night’s sleep is just as important for your heart as proper nutrition and exercise, so it’s worth working on a healthy nighttime routine.
You should aim for somewhere between seven and nine hours of sleep each night to support your cardiovascular health.
If you find it difficult to nod off, you might want to consider adjusting your bedtime routine. For instance, engaging in relaxing activities, such as reading or listening to music, and avoiding your phone, can help you get the sleep you need.
Moreover, it’s vital to avoid any alcohol, caffeine, and large meals in the hours leading to bedtime to enhance the quality of your sleep.
6. Find out whether you’ve inherited any heart problems
While many factors regarding your heart health are within your control, some are due to genetics.
A study reported by MedicalNewsToday indicates that hereditary traits can increase your risk of heart disease, with estimates suggesting that 40% to 60% of people may be more susceptible to coronary artery disease due to genetic factors.
Exploring your family’s health history could help you understand the risks better. Just make sure to get in touch with your doctor if you do discover a history of heart issues in your family, as they can evaluate some ways to deal with your cardiovascular health proactively.
7. Cut down on red meat
While indulging in a steak now and then is enjoyable, it’s essential to remember that red meat can increase your risk of heart disease.
According to the British Heart Foundation, unprocessed red meat – such as beef, lamb, or pork – can increase your risk of heart and circulatory diseases by 3% for every two large servings consumed each week.
While this might seem like a modest increase, it’s still worth considering some ways to reduce your red meat intake. To cut down, you might want to set a weekly limit of one red meat meal or explore alternatives such as chicken or fish.
8. Find ways to reduce your stress levels
A more unrecognised risk factor for heart disease could be stress, yet it can still have detrimental effects on your heart health.
Yale Medicine reveals that chronic or long-term stress can lead to inflammation in the body, increasing plaque buildup in your arteries, raising blood pressure, and causing your heart to beat faster.
To manage your stress, it’s worth achieving a healthy work-life balance, making plenty of time for yourself, and focusing on being positive about the things for which you’re grateful.
9. Cut down on sugary drinks
While they can be addictive, fizzy drinks often come loaded with sugar – sometimes as much as nine or 10 teaspoons in a single bottle or can, the British Heart Foundation reveals.
High sugar consumption can contribute to obesity and increase your risk of developing high blood pressure and type 2 diabetes, all of which are significant risk factors for heart disease.
To protect your heart, it’s prudent to be mindful of how many sugary drinks you consume. You may want to limit yourself to one a day or explore other sugar-free alternatives.
10. Wash your hands regularly
It might surprise you to learn that maintaining proper hand hygiene can also benefit your heart health.
This is because regular handwashing prevents the spread of infections, such as flu and pneumonia, which can place additional stress on your heart.
According to the British Heart Foundation, there is evidence to suggest that heart attacks are actually more likely to occur during or immediately after illnesses like the flu.
Get in touch
We could help relieve some of the stress associated with managing your finances to potentially benefit your overall heart health.
Please email us at enquiries@darscowealth.co.uk, or call 07913 112717 to find out more.
Please note
This article is for general information only and does not constitute advice. The information is aimed at retail clients only.
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