Taking care of everyone close to you starts with caring for yourself. Join the ‘Sign with Your Heart’ movement and get your free check-up at City Centre Deira.
Put it out
Smoking is one of the leading causes of heart disease, and quitting is the best thing you can do for a healthier heart. Your risk of a heart attack is reduced by half,
just a year after giving up.
Manage your weight
Burger or salad?
By sticking to a healthy, balanced diet that’s low in fat and sugar, but also includes fruits, vegetables and regular exercise, you can reduce the risk of heart disease.
Eat more fibre
It’s easier than you think
Fibre can be found in a variety of foods, such as whole meal bread, oats, wholegrain cereals, as well as a range of fruits and vegetables. To reduce the risk of heart disease, you should have at least 30g of fibre a day.
Know your fats
Good fats do exist
Eating too many foods that are high in saturated fat can raise the level of cholesterol in your blood, increasing your risk of heart disease. Instead, choose foods like avocado and salmon for your fat intake.
Increase your Omega-3
Find your favourite fish dish
A good source of Omega-3 fats can be found in various types of fish, which helps protect you against heart disease. Include more mackerel, sardines, fresh tuna and salmon in your diet.
Read the labels
If it’s on the label, it’s in your body
Understanding what is in your food and how it fits in with the rest of your diet will help you make healthier choices. Find out how many calories and how much fat, salt and sugar your favourite foods contain by simply reading the packaging.
Focus on your core
Do those sit-ups
Research shows that excess belly fat can be linked to higher blood pressure and unhealthy blood lipid levels. If you’re carrying extra fat around your middle, it’s time _to slim down by simply eating fewer calories and exercising more.
Seems funny, right?
Laughing can lower stress hormones, decrease inflammation in your arteries, and raise your levels of high-density lipoprotein (HDL), also known as “good cholesterol”. So, share a good joke, a hug or a smile whenever you can.
Know your numbers
Part of staying healthy means keeping your blood pressure, blood sugar, cholesterol, and triglycerides in check. With regular check-ups, you can learn about the correct levels for your gender and age group so you can take the steps to reach and maintain those numbers.
Sounds too good to be true?
Dark chocolate can actually be good for you, when eaten in moderation. Not only does it taste delicious, but it also contains heart-healthy flavonoids that help reduce inflammation and can lower your risk of heart disease.
Make time for breakfast
Become a morning person
The energy and nutrients you need to get through the day can be found in a nutritious and great-tasting breakfast. This can help you maintain a healthy weight and balanced diet.
And make it fun too
Exercise is essential for good heart health, and it’s easy to get the heart rate up at different times during the day. Take the stairs instead of the elevator or park on the far side of the parking lot. Walk to a colleague’s desk to talk, instead of emailing them. Every little bit adds up to better fitness.
Have a cup of tea
Did someone say, “tea break”?
Drinking 1 to 3 cups of black or green tea per day may help lower your risk of heart problems, as it has been linked to lower rates of angina and heart attacks.
Brush and floss your teeth regularly
Another reason to smile
Good oral hygiene does more than keep your teeth white and glistening. Some research suggests that the bacteria that cause gum disease can also raise your risk of heart disease.
Get enough sleep
More time to dream
Sleep is an essential part of keeping your heart healthy. If you don’t get enough sleep, you may be at a higher risk of cardiovascular disease regardless of your age or health habits.