6 WAYS TO KEEP YOUR HEART HEALTHY

1. SHIFT THAT SPARE TYRE You don’t have to be ‘The Biggest Loser’. Reducing three to five kilos from around your waist can make a big difference to your blood pressure and cholesterol levels. Look for ways to downsize your portions of foods that are high in fat and salt, and if you drink alcohol, do so in moderation. A dietitian can help, so talk to your GP for a referral or visit, www.daa.asn.au 2. YAWNING OR SNORING Chronic snoring and day-time sleepiness are signs of obstructive sleep apnoea. This is a condition where your breathing cuts out while you sleep, interrupting the flow of oxygen to your heart and brain, increasing your risk of high blood pressure and stroke. Visiting your GP is a great starting point. 3. HEART MOVES Scientists have found that loneliness and social isolation can literally cause a broken heart, so playing 18 holes with your mates and hanging out in the clubhouse can be a lifesaver. A brisk walk every day is also a healthy way to get your blood flowing, justification enough to get out as often as you can. 4. KEEP YOUR ABC’S IN CHECK (A1c,

Blood pressure, Cholesterol) For people with diabetes, the A1c test tells how well your blood glucose levels are controlled. You want it below seven percent.

Blood pressure and cholesterol can be high without you feeling any different, and should be checked regularly by your doctor.

Medication and making lifestyle changes can have big pay-offs in reducing these risks. 5. QUIT THE SMOKES The Quitline says a year afterwards; your risk of heart disease will be back to that of a non-smoker. They’re good odds. Calling the Quitline (13 78 48) doubles your chances of quitting for good. 6. GET SOME HEART-HEALTHY FOODS INTO YOU As the saying goes, baked beans are good for your heart, as are oats. They help by naturally lowering your cholesterol with the bonus of keeping your bowels regular, so eat them more than once a week. A recent study showed men who regularly exercise and eat flavonoid-rich foods like blueberries and cherries can reduce their risk of erectile dysfunction, which is a risk factor for heart disease.

Evidence suggests the more daily serves of veggies and healthy fats you eat, the lower your risk of heart disease, so at the half-way hut, swap that sausage roll for a wholegrain sandwich with salad, avocado and lean meat.

Oily fish helps your circulation, so get some salmon or tinned sardines in twice a week. Spanish researchers found adults eating 30g of nuts more than three times a week had 30 percent less risk of stroke and a heart attack. Stash a handful of unsalted nuts in your golf bag for a heart-friendly snack.