As we age, our heart becomes more susceptible to a variety of conditions that can have a negative impact on heart health. There are however a number of activities we can do to keep our hearts healthy and avoid the myriad complications that can come along with diminished heart health.
Have regular check-ups
In order to support your heart health it’s important to have regular check-ups with a doctor who knows your medical history, this way small changes can be picked up quickly leading to early intervention and prognosis if needed.
Smoking can cause a number of issues but by steering clear of smoking and inhaling second hand smoke, you are increasing your overall health and removing the impact it can have on your heart.
If you are thinking of, planning or currently quitting smoking, Quitline can help! Call 13 78 48 to speak to a trained advisor or visit their website https://www.icanquit.com.au/
Engage in regular exercise
Other than quitting smoking, exercising regularly is the best way to ensure your heart is healthy and happy. Ideally, you will achieve 2.5 to 5 hours of moderate intensity physical activity or 1.25 to 2.5 hours of vigorous intensity physical activity each week. Regular exercise can lower your blood pressure allowing your heart to pump more blood around your body and help you burn more calories reducing the amount of fat stored in your body.
While cardio may seem the obvious choice of exercise, weight training shouldn’t be overlooked as an important form of exercise to improve our heart health. Resistance training using weights has been shown to lower blood pressure, cholesterol and triglyceride levels, reduce the amount of fat around the heart and lead to sounder sleep. By increasing the amount of muscle in our bodies we speed up the body’s metabolic rate, doing this has a secondary effect of reducing fatty tissue around our waists and more importantly, around our hearts. Resistance training also helps to strengthen bones, which is also beneficial in keeping you active as you age.
By ensuring you are eating primarily a vegetable based diet with healthy fats, some meats and dairy and not overeating, you can ensure your body weight stays low, cholesterol levels stay down and type two diabetes is avoided – helping support cardiovascular system health.
With 90% of Australians having at least one risk factor of heart disease
, it is important to consider a few simple lifestyle changes that can improve your heart health and lead to a happier, healthier heart and life.
For some extra support for your immune and cardiovascular system, try supplements such as Kyolic Aged Garlic Extract
– sourced from organically grown garlic aged up to 20 months – which can help support your cardiovascular system without leaving you with garlic breath.
We’ve reently partnered with stylist and model, Mel Brady, to talk to women who are taking charge and living well.
Watch the full episodes of Embrace Age
here and listen to the full conversations via the Embrace Age Podcast
Hri.org.au. (2018). Facts About Heart Disease | Cardiovascular Disease | Obesity | Diabetes – Heart Research Institute
. [online] Available at: https://www.hri.org.au/about-heart-disease/facts-about-heart-disease [Accessed 5 Dec. 2018].