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See Also
See Again
© Shutterstock
0 / 30 Fotos
Eat breakfast - Despite numerous reminders of how important the first meal of the day is, many people still choose to skip breakfast. Don't! Eating a nutritious breakfast can help you maintain a healthy diet and weight. Opt for whole grains, low-fat dairy products like milk and yogurt, and lots of fruit.
© Shutterstock
1 / 30 Fotos
Lose weight - Shedding excess weight is never a bad thing. But it's belly fat, even in people who are not otherwise overweight, that's of particular concern. A tubby tummy has been linked to higher blood pressure and unhealthy blood lipid levels. Eating less and exercising more can make a big difference.
© Shutterstock
2 / 30 Fotos
Cut the fat - The clue is in the word: fat! More specifically, saturated fat. Saturated fats occur naturally in many foods, though the majority come mainly from animal sources, including meat and dairy products. Aim to cut your saturated fat intake to no more than 7% of your daily calories, and lessen your risk of heart disease.
© Shutterstock
3 / 30 Fotos
Stub out smoking - It's a wonder anybody bothers to smoke these days. The habit is expensive, addictive, and ruinous to health. And here's the thing—smoking is one of the top controllable risk factors for heart disease! If you really want to protect your heart and your overall health, trash the tobacco.
© Shutterstock
4 / 30 Fotos
Move it! - Are you a couch king? Be warned! An inactive, sedentary lifestyle can shorten your lifespan. Sitting down for long periods has a detrimental effect on blood fats and blood sugar. What you need is to move, even if it's a short walk during a lunch break. Leisure time should, in part, be spent exercising.
© Shutterstock
5 / 30 Fotos
Take the stairs - It's so incredibly easy to step into the elevator, isn't it? But try and resist the lazy way to the top and instead take the stairs. It's a quick and easy way to stay fit without making any real effort.
© Shutterstock
6 / 30 Fotos
Sidestep salt
- Simply put, excess sodium (salt) increases blood pressure because it holds excess fluid in the body, and that creates an added burden on the heart. Tip: Processed and restaurant-prepared foods tend to be especially high in salt.
© Shutterstock
7 / 30 Fotos
Go yoga - Practicing yoga may help lower blood pressure, cholesterol, and glucose levels. It can also increase strength, flexibility, and overall stamina, and help you relax and relieve stress—a super combo for a healthy heart!
© Shutterstock
8 / 30 Fotos
Maintain good oral hygiene
- What's oral hygiene got to do with heart disease? More than you think, actually. One theory suggests that the bacteria that infects the gums and causes gingivitis also travels to blood vessels elsewhere in the body where it causes blood vessel inflammation and damage. Blood clots, heart attack, and stroke may follow. So, brush your teeth regularly!
© Shutterstock
9 / 30 Fotos
Living by numbers - Do you know what your optimum blood pressure should be? How about blood-sugar levels? Do you keep your cholesterol in check? Get a grip on these parameters in relation to your sex and age group, and then make sure you maintain them.
© Shutterstock
10 / 30 Fotos
Know your own strength - The correlation between aerobic exercise and a healthy heart is well documented. But it’s also important to include regular strength training sessions in your workout schedule. Why? The more muscle mass you build, the more calories you burn. It's the ideal way to achieve optimum weight and fitness levels.
© Shutterstock
11 / 30 Fotos
Between the sheets - Did you know that intimate relations can help lower your blood pressure and risk of heart disease? Factor in the pleasure principle and this surely has to be one of the most rewarding ways of keeping fit.
© Shutterstock
12 / 30 Fotos
Dancing - Dancing makes for a fun-filled heart-healthy workout. It also tones up the body big time. Essentially an aerobic exercise, dancing raises your heart rate and gets your lungs pumping.
© Shutterstock
13 / 30 Fotos
High fiber - The heart-health perks of high-fiber foods can help lower "bad" cholesterol, protect against strokes and diabetes, and encourage a healthy weight. Rich sources of soluble fiber include beans (pulses), oats, barley, apples, pears, and avocados.
© Shutterstock
14 / 30 Fotos
Domestic bliss - Housework doesn't need to be a chore. Instead, think of it as another way of keeping fit. Vacuuming, ironing, and even wiping the windows get you moving. And what about the calories you're burning up? Share the domestic duties with a partner and add fun into the bargain.
© Shutterstock
15 / 30 Fotos
Own a pet
- Never underestimate the benefits of keeping a pet animal. As well as providing good company and unconditional love, pets can help increase fitness levels, relieve stress, lower blood pressure and cholesterol levels, and boost overall happiness and well-being.
© Shutterstock
16 / 30 Fotos
Go nuts - Nuts provide key proteins and nutrients, good fats, antioxidants, and aid in the reduction of cholesterol. Packed full of protein and fiber, munching on walnuts, almonds, cashews, and such can help lower your risk of cardiovascular disease. In a nutshell, they're good for you!
© Shutterstock
17 / 30 Fotos
Make fish your friend - A delicious addition to any heart-healthy diet, fish are a rich source of omega-3 fatty acids. It's a fact that people who eat fish regularly have a lower risk of heart attacks, strokes, and death from heart disease. Tip: When shopping for fish look for the Certified Sustainable Seafood label. You'll be helping in the conservation of ocean environments.
© Shutterstock
18 / 30 Fotos
Fancy a cuppa? - Tea in its many varieties—black, green, plus herbal infusions like chamomile and hibiscus—are wonderful for the heart. Tea helps thin the blood, lower blood pressure, and reduce "bad" cholesterol.
© Shutterstock
19 / 30 Fotos
The fun factor - Sometimes we take ourselves far too seriously and end up with the weight of the world on our shoulders. Lighten up and shred stress by having fun with friends on a day out roller-skating, or zip-lining! In fact, anything that brings out your inner child.
© Shutterstock
20 / 30 Fotos
Cheers - Wine's heart benefits may surprise you. Consumed in moderation, red wine can help lower blood pressure, raise "good" cholesterol, and diminish stress levels. It's also believed to help prevent blood clot formation and artery damage. But again, the key is moderation. Drink too much too often and you're on the road to oblivion.
© Shutterstock
21 / 30 Fotos
How sweet it is! - Dark chocolate, though sinfully sweet, is rich in flavonoids and antioxidants. Flavonoids help reduce inflammation and can lower your risk of heart disease. Careful, though. This guilty pleasure is calorie packed.
© Shutterstock
22 / 30 Fotos
Keeping occupied - Indulging in a hobby is an excellent way of keeping body and soul occupied. Stimulating the mind while remaining active is key to overall health, especially if it's a creative pastime. Carpentry, cooking, and even the noble art of knitting can all help to reduce stress levels.
© Shutterstock
23 / 30 Fotos
Sounds wonderful - And did you know this? Listening to music is good for the heart. According to a study, cardiologists have found music can strengthen the heart and improve the recovery of people suffering from heart disease.
© Shutterstock
24 / 30 Fotos
Laugh out loud - An overused acronym, LOL nonetheless is something we should all do every day. Laughing promotes the feelgood factor which in turn can lower stress hormones, decrease inflammation in your arteries, and raise your "good" cholesterol. And that's no joke!
© Shutterstock
25 / 30 Fotos
Eliminate road rage - It happens. You're driving along carefully and with consideration for other drivers. Suddenly someone cuts in front of you carelessly, horn blaring. Resist the temptation for verbal revenge or worse still, physical payback. Eliminating stress while driving can help lower your blood pressure and stress levels, plus you'll be avoiding confrontation.
© Shutterstock
26 / 30 Fotos
Walk this way - Whether it's a strenuous hike or a five-minute stroll, walking is a fabulous way to clear your head and lower stress levels. A daily half-hour amble does wonders for your physical and mental well-being. And if you can walk to work, even better.
© Shutterstock
27 / 30 Fotos
Stay fit during the interval - Interval training is a type of training that involves a series of low- to high-intensity workouts interspersed with rest or relief periods. This stop-start workout method fine tunes concentration and burns off calories like a wildfire while allowing for a spot of down time.
© Shutterstock
28 / 30 Fotos
Maintain a positive outlook
- Looking forward to the day ahead and maintaining a positive outlook throughout can help kick chronic stress, anxiety, and anger. Indeed, a positive attitude is linked to better health outcomes, particularly improved heart health.
© Shutterstock
29 / 30 Fotos
© Shutterstock
0 / 30 Fotos
Eat breakfast - Despite numerous reminders of how important the first meal of the day is, many people still choose to skip breakfast. Don't! Eating a nutritious breakfast can help you maintain a healthy diet and weight. Opt for whole grains, low-fat dairy products like milk and yogurt, and lots of fruit.
© Shutterstock
1 / 30 Fotos
Lose weight - Shedding excess weight is never a bad thing. But it's belly fat, even in people who are not otherwise overweight, that's of particular concern. A tubby tummy has been linked to higher blood pressure and unhealthy blood lipid levels. Eating less and exercising more can make a big difference.
© Shutterstock
2 / 30 Fotos
Cut the fat - The clue is in the word: fat! More specifically, saturated fat. Saturated fats occur naturally in many foods, though the majority come mainly from animal sources, including meat and dairy products. Aim to cut your saturated fat intake to no more than 7% of your daily calories, and lessen your risk of heart disease.
© Shutterstock
3 / 30 Fotos
Stub out smoking - It's a wonder anybody bothers to smoke these days. The habit is expensive, addictive, and ruinous to health. And here's the thing—smoking is one of the top controllable risk factors for heart disease! If you really want to protect your heart and your overall health, trash the tobacco.
© Shutterstock
4 / 30 Fotos
Move it! - Are you a couch king? Be warned! An inactive, sedentary lifestyle can shorten your lifespan. Sitting down for long periods has a detrimental effect on blood fats and blood sugar. What you need is to move, even if it's a short walk during a lunch break. Leisure time should, in part, be spent exercising.
© Shutterstock
5 / 30 Fotos
Take the stairs - It's so incredibly easy to step into the elevator, isn't it? But try and resist the lazy way to the top and instead take the stairs. It's a quick and easy way to stay fit without making any real effort.
© Shutterstock
6 / 30 Fotos
Sidestep salt
- Simply put, excess sodium (salt) increases blood pressure because it holds excess fluid in the body, and that creates an added burden on the heart. Tip: Processed and restaurant-prepared foods tend to be especially high in salt.
© Shutterstock
7 / 30 Fotos
Go yoga - Practicing yoga may help lower blood pressure, cholesterol, and glucose levels. It can also increase strength, flexibility, and overall stamina, and help you relax and relieve stress—a super combo for a healthy heart!
© Shutterstock
8 / 30 Fotos
Maintain good oral hygiene
- What's oral hygiene got to do with heart disease? More than you think, actually. One theory suggests that the bacteria that infects the gums and causes gingivitis also travels to blood vessels elsewhere in the body where it causes blood vessel inflammation and damage. Blood clots, heart attack, and stroke may follow. So, brush your teeth regularly!
© Shutterstock
9 / 30 Fotos
Living by numbers - Do you know what your optimum blood pressure should be? How about blood-sugar levels? Do you keep your cholesterol in check? Get a grip on these parameters in relation to your sex and age group, and then make sure you maintain them.
© Shutterstock
10 / 30 Fotos
Know your own strength - The correlation between aerobic exercise and a healthy heart is well documented. But it’s also important to include regular strength training sessions in your workout schedule. Why? The more muscle mass you build, the more calories you burn. It's the ideal way to achieve optimum weight and fitness levels.
© Shutterstock
11 / 30 Fotos
Between the sheets - Did you know that intimate relations can help lower your blood pressure and risk of heart disease? Factor in the pleasure principle and this surely has to be one of the most rewarding ways of keeping fit.
© Shutterstock
12 / 30 Fotos
Dancing - Dancing makes for a fun-filled heart-healthy workout. It also tones up the body big time. Essentially an aerobic exercise, dancing raises your heart rate and gets your lungs pumping.
© Shutterstock
13 / 30 Fotos
High fiber - The heart-health perks of high-fiber foods can help lower "bad" cholesterol, protect against strokes and diabetes, and encourage a healthy weight. Rich sources of soluble fiber include beans (pulses), oats, barley, apples, pears, and avocados.
© Shutterstock
14 / 30 Fotos
Domestic bliss - Housework doesn't need to be a chore. Instead, think of it as another way of keeping fit. Vacuuming, ironing, and even wiping the windows get you moving. And what about the calories you're burning up? Share the domestic duties with a partner and add fun into the bargain.
© Shutterstock
15 / 30 Fotos
Own a pet
- Never underestimate the benefits of keeping a pet animal. As well as providing good company and unconditional love, pets can help increase fitness levels, relieve stress, lower blood pressure and cholesterol levels, and boost overall happiness and well-being.
© Shutterstock
16 / 30 Fotos
Go nuts - Nuts provide key proteins and nutrients, good fats, antioxidants, and aid in the reduction of cholesterol. Packed full of protein and fiber, munching on walnuts, almonds, cashews, and such can help lower your risk of cardiovascular disease. In a nutshell, they're good for you!
© Shutterstock
17 / 30 Fotos
Make fish your friend - A delicious addition to any heart-healthy diet, fish are a rich source of omega-3 fatty acids. It's a fact that people who eat fish regularly have a lower risk of heart attacks, strokes, and death from heart disease. Tip: When shopping for fish look for the Certified Sustainable Seafood label. You'll be helping in the conservation of ocean environments.
© Shutterstock
18 / 30 Fotos
Fancy a cuppa? - Tea in its many varieties—black, green, plus herbal infusions like chamomile and hibiscus—are wonderful for the heart. Tea helps thin the blood, lower blood pressure, and reduce "bad" cholesterol.
© Shutterstock
19 / 30 Fotos
The fun factor - Sometimes we take ourselves far too seriously and end up with the weight of the world on our shoulders. Lighten up and shred stress by having fun with friends on a day out roller-skating, or zip-lining! In fact, anything that brings out your inner child.
© Shutterstock
20 / 30 Fotos
Cheers - Wine's heart benefits may surprise you. Consumed in moderation, red wine can help lower blood pressure, raise "good" cholesterol, and diminish stress levels. It's also believed to help prevent blood clot formation and artery damage. But again, the key is moderation. Drink too much too often and you're on the road to oblivion.
© Shutterstock
21 / 30 Fotos
How sweet it is! - Dark chocolate, though sinfully sweet, is rich in flavonoids and antioxidants. Flavonoids help reduce inflammation and can lower your risk of heart disease. Careful, though. This guilty pleasure is calorie packed.
© Shutterstock
22 / 30 Fotos
Keeping occupied - Indulging in a hobby is an excellent way of keeping body and soul occupied. Stimulating the mind while remaining active is key to overall health, especially if it's a creative pastime. Carpentry, cooking, and even the noble art of knitting can all help to reduce stress levels.
© Shutterstock
23 / 30 Fotos
Sounds wonderful - And did you know this? Listening to music is good for the heart. According to a study, cardiologists have found music can strengthen the heart and improve the recovery of people suffering from heart disease.
© Shutterstock
24 / 30 Fotos
Laugh out loud - An overused acronym, LOL nonetheless is something we should all do every day. Laughing promotes the feelgood factor which in turn can lower stress hormones, decrease inflammation in your arteries, and raise your "good" cholesterol. And that's no joke!
© Shutterstock
25 / 30 Fotos
Eliminate road rage - It happens. You're driving along carefully and with consideration for other drivers. Suddenly someone cuts in front of you carelessly, horn blaring. Resist the temptation for verbal revenge or worse still, physical payback. Eliminating stress while driving can help lower your blood pressure and stress levels, plus you'll be avoiding confrontation.
© Shutterstock
26 / 30 Fotos
Walk this way - Whether it's a strenuous hike or a five-minute stroll, walking is a fabulous way to clear your head and lower stress levels. A daily half-hour amble does wonders for your physical and mental well-being. And if you can walk to work, even better.
© Shutterstock
27 / 30 Fotos
Stay fit during the interval - Interval training is a type of training that involves a series of low- to high-intensity workouts interspersed with rest or relief periods. This stop-start workout method fine tunes concentration and burns off calories like a wildfire while allowing for a spot of down time.
© Shutterstock
28 / 30 Fotos
Maintain a positive outlook
- Looking forward to the day ahead and maintaining a positive outlook throughout can help kick chronic stress, anxiety, and anger. Indeed, a positive attitude is linked to better health outcomes, particularly improved heart health.
© Shutterstock
29 / 30 Fotos
How to take charge of your heart health
Which of these habits do you maintain daily?
© Shutterstock
Maintaining a healthy heart is essential. And you can do so by embarking on a heart-healthy lifestyle to fight disease and other cardiovascular disorders.
Click through the gallery and find out how to take charge of your heart health.
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