Ways to keep heart healthy

The Sun (Malaysia) - - LIFESTYLE -

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

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