The heart is an amazing muscle that produces electrical impulses allowing it to constantly contract and relax, pumping blood throughout the body. This blood delivers essential oxygen and nutrients to every cell in the body and is vital for our survival. The heart and the circulatory system together make up the cardiovascular system.
Diet, lifestyle and genetic factors all contribute to heart health and the development of cardiovascular disease. Unfortunately, cardiovascular disease, leading to heart attacks and strokes remains one of the leading causes of death in Australia. The good news is that there are things we can do to prevent cardiovascular disease and keep our heart healthy as we age.
So, what are the best ways to keep your heart healthy?
#1 ENJOY FOOD THE MEDITERRANEAN STYLE
It probably comes as no surprise that one of the best preventative approaches to maintaining heart health is adopting a healthy diet. The Mediterranean diet is held up as a gold standard dietary approach for reducing the risk of heart disease, diabetes, high cholesterol, certain cancers and depression. There have been several studies undertaken which demonstrate the benefits of the Mediterranean style of eating. The Mediterranean diet is not a ‘diet’ in the traditional sense, it does not involve restrictive eating or counting calories. Instead, it is a guideline for the types and quantities of food we should be consuming as part of a healthy lifestyle.
Essentially, this way of eating includes primarily plant-based foods rich in phytonutrients and fibre such as vegetables, legumes, nuts and whole grains. It also includes healthy fats from olive oil and oily fish, with limited amounts of red meat, and avoidance of processed foods and added sugars.
How can you bring the Mediterranean diet into your everyday life? You can start by making some of the changes below. If it seems overwhelming, pick one or two to start with and then gradually adopt a new change each week. This approach will help you make more sustainable changes over the long term.
- Swap out your cooking oil and use extra virgin olive oil instead. It can also be used as a base for a salad dressing.
- Focus on upping the vegetable content of your meals, the more colour and diversity on your plate the better. Aim for 5-6 cups of raw vegetables or 2-3 cups cooked vegetables daily. Challenge yourself to try new vegetables that are currently in season.
- Choose whole grains over processed and refined grains whenever possible. Swap out white bread and pasta for wholegrain versions.
- Include either fresh or tinned oily fish such as salmon, mackerel and sardines 2-3 times per week.
- Get creative and include legumes such as lentils, chickpeas and kidney beans in your meals. They make great additions to soups and salads!
- Reduce consumption of red meat to a maximum of 1-2 times per week.
- Avoid soft drinks and fruit juices and choose water instead. Add a squeeze of lemon or add some fresh mint for a hint of natural flavour.
- Ditch the sugary processed desserts and choose poached or fresh fruit instead.
- If you are choosing to consume alcohol opt for red wine and only consume in small amounts and with meals.
Importantly, the Mediterranean approach is not just what you eat, but HOW you eat. Preferably meals are enjoyed with others, being present in the moment as a communal shared experience.
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#2 MOVE YOUR BODY REGULARLY DURING THE DAY
Whilst it’s a well-known fact that regular daily exercise plays an important role in weight management and prevention of chronic disease, studies have also shown that a sedentary lifestyle including a lot of time spent sitting throughout the day increases the risk of cardiovascular disease. So, how do we combat this?
Focus on increasing daily incidental exercise at every opportunity! Look for an excuse to move whenever you can;
- Can you walk instead of driving to your destination?
- Are you able to take the stairs instead of the lift/escalator?
- Take regular breaks from sitting by getting up and walking around for 5 mins at least every hour.
- Combine social outings with friends to include doing some exercise or playing your favourite sport.
#3 INCLUDE HEART LOVING NUTRIENTS AND HERBS
Top nutrients to support heart health are:
- Omega-3 fatty acids: These are fatty acids found in cold water fish salmon, mackerel, herring and sardines. Supplementation with Omega-3 essential fatty acids found in krill oil and fish oil help to maintain healthy blood vessel function, manage blood lipid levels, blood pressure and heart rhythm.
- Ubiquinol (Coenzyme Q10): CoQ10 is co-enzyme produced by the body. It is involved in the production of cellular energy which is crucial for healthy heart function. The antioxidant properties of CoQ10 protect the heart from damaging free radicals and promote healthy levels of LDL cholesterol. Levels of Coenzyme Q10 levels decline with age and may be depleted when using cholesterol lowering medications such as statins.
- Other heart friendly nutrients include;
- Vitamin E: maintains healthy blood vessels and antioxidant support.
- Magnesium: promotes healthy heart rhythm and blood pressure.
- Vitamin K2: maintains flexibility and prevents calcification of arterial walls
#4 MAKE HEART HEALTHY LIFESTYLE CHOICES
Quitting smoking and reducing alcohol consumption can have a dramatic effect on reducing your risk of chronic illness including cardiovascular disease.
#5 REDUCE STRESS BY MAINTAINING SOCIAL CONNECTIONS
Nurture your emotional wellbeing and heart health by maintaining healthy friendship and social networks throughout life. Research has shown that this can contribute to a lower risk of heart disease. Benefits of these relationships and social interactions play a role in reducing stress and anxiety and the release of stress hormones, therefore having a positive impact on your heart rate and blood pressure. In addition, the release of ‘feel-good’ chemicals in the brain such as serotonin, dopamine and oxytocin promote feelings of love, wellbeing and belonging for a happy heart.
It is important to know your family medical history of heart disease and have regular check-ups with your doctor to assess your risk. If you have a cardiovascular condition, do not take supplements, change your diet, or exercise routine unless discussed with your healthcare professional.
References
Australian Institute of Health and Welfare (AIHW) (2019) Deaths in Australia, Leading causes of death - Australian Institute of Health and Welfare (aihw.gov.au)
Bellettiere, J., LaMonte, M. J., Evenson, K. R., Rillamas-Sun, E., Kerr, J., Lee, I. M., Di, C., Rosenberg, D. E., Stefanick, M., Buchner, D. M., Hovell, M. F., & LaCroix, A. Z. (2019). Sedentary behavior and cardiovascular disease in older women: The Objective Physical Activity and Cardiovascular Health (OPACH) Study. Circulation, 139(8), 1036–1046. https://doi.org/10.1161/CIRCULATIONAHA.118.035312
Harvard Health (2019); McManus, K.D; A practical guide to the Mediterranean diet - Harvard Health
J., de Lemos, J., & Berry, J. D. (2016). Continuous Dose-Response Association Between Sedentary Time and Risk for Cardiovascular Disease: A Meta-analysis. JAMA cardiology, 1(5), 575–583. https://doi.org/10.1001/jamacardio.2016.1567
