When it comes to reducing the risk of developing heart disease, several lifestyle behaviors can be adopted to help mitigate this risk.
The British Heart Foundation’s Ruth Goss, a senior cardiac nurse, and Dell Stanford, a senior dietitian, suggest five behaviors that can help keep your heart healthy.
#1 – Perform 30 Minutes of Daily Moderate Exercise
While even just four minutes of high-intensity activity each day has been shown to cut women’s chance of heart attack in half, Goss and Standford recommend aiming for half an hour of moderate physical activity.
“This is any activity that makes your heart beat faster, whether that’s a brisk walk, swimming, cycling, or even gardening or cleaning,” said Goss, per The Independent.
#2 – Eat a Balanced and Timed Diet
Goss and Stanford suggest aiming for a balanced diet that includes five main food groups: lean proteins, high-fiber carbohydrates, fruits and vegetables, dairy, and healthy fats, such as olive oil.
The pair also recommends avoiding eating late.
“Our body’s circadian rhythms – its natural daily cycles – are designed for eating in the day and sleeping at night. If they are disrupted, this could have implications for our heart health,” said Stanford.
#3 – Stay Hydrated
Since dehydration can thicken the blood and increase the risk of blood clots and heart attacks, it is imperative to drink plenty of fluids, like water, milk, or sugar-free drinks.
#4 – Get Plenty of Sleep
A restful night’s sleep does not just make you feel better throughout the day; it also plays a crucial role in heart and circulatory health. Ideally, most adults should aim for seven to nine hours of sleep each night.
#5 – Enjoy a Coffee
Consumed in moderation, coffee can be healthy for your heart, says Stanford.
However, the way you brew it could matter.
Earlier this year, The Dallas Express reported that brewing methods can result in different levels of two types of diterpenes, lipids linked to raising LDL cholesterol. Boiled coffee was found to have the highest level of diterpenes, while paper-filtered coffee had the lowest level. When possible, stick to paper filters.