🌟 Boost Your Heart Health with These Tips! 💓
Looking to keep your heart in top shape? Dr Nikita Patel shares her advice on what to add (and what to avoid) in your diet, plus some exercise tips!
🥗 Eat More Of:
1️⃣ **Oily Fish**: Enjoy mackerel, sardines, fresh tuna, or salmon twice a week. Rich in omega-3 fats, these can help lower blood pressure and improve circulation.
2️⃣ **Whole Grains**: Incorporate oats, rye, and brown rice for better weight management and cholesterol control.
3️⃣ **Nuts & Seeds**: Snack on chia seeds filled with fibre, protein, and omega-3. Perfect in smoothies, yoghurts, or as an egg substitute in baking!
🚫 Skip:
– **Salt**: Keep it under 6g a day to maintain healthy blood pressure! It’s sneaky and often hides in everyday foods like bread and cereal.
❌ Cut Back On:
– **Saturated Fat**: Opt for semi-skimmed milk, lean meats, and grill instead of fry. Avoid trans fats, but don’t skip good unsaturated fats found in fish and nuts.
🚶♀️ Get Moving:
Regular exercise is key! Aim for 150 minutes of moderate activity each week to keep your heart happy. Here are a few heart-healthy options:
🚴♂️ **Cycling**: Just 150 minutes weekly can slash your coronary heart disease risk by half!
🏃♂️ **Running**: Lowers blood pressure and cholesterol, boosting circulation.
🏊♀️ **Swimming**: A low-impact way to strengthen your heart and improve blood flow.
💪 Remember, it’s about balance! Pair a varied diet rich in fruits and veggies with your favourite activities for the best heart health. Always check with your GP before starting any new exercise routines, especially if you have high blood pressure.
Let’s keep our hearts beating strong! ❤️ What’s your favourite way to stay heart-healthy? Share your tips below! ⬇️