Ways to keep heart healthy
HERE are five ways to look after your heart and raise awareness of cardiovascular disease (CVD), courtesy of the World Heart Federation.
Drink tea and coffee In a 2015 study, researchers from Harvard University found that those who drank three to five cups of coffee a day were less likely to die from heart disease.
Another American study published earlier this year also found that tea drinkers could be 35% less likely to suffer a heart attack or another major cardiovascular event, with just one to three cups a day of either black or green tea.
Eat whole grains According to another study published earlier this year by Harvard University, a 16g serving of whole grains such as whole wheat, oats, brown rice and quinoa could reduce the risk of heart disease death by 9%, and upping the amount to three daily servings (or 48g a day) resulted in a 25% decline in risk of heart disease death.
Eat good fats Researchers at Stanford University School of Medicine found that foods rich in omega-3 fatty acids, such as salmon, sardines and anchovies, could reduce the risk of a fatal heart attack by 10%, while a study by Ohio State University found oils high in a polyunsaturated omega-6 fatty acid known as linoleic acid could also have a beneficial effect on heart health.
Get some shut-eye A US study found that those who are early to bed, early to rise, show more heart-healthy behaviour than night owls.
Researchers found that getting enough sleep – seven to eight hours – and going to bed earlier rather than later, reduced unhealthy lifestyle behaviours associated with poor heart health such as smoking, a sedentary lifestyle and a diet low in fruits and vegetables.
Get active Many studies have shown the benefits of exercise for preventing CVD. Even just brisk walking for 20 minutes a day not only could burn around 700 calories a week, but also could reduce the risk of heart disease by as much as 30 to 40%. – AFPRelaxnews