Whether your family is small or large, young or older, here are a few surefire ways to make the whole family more heart-healthy…
Include physical activity in your routine.
There are many ways in which you can include physical activity in your routine. You could take the stairs instead of an elevator, walk or stroll during lunch break at your workplace, if possible walk at least a short distance to the workplace and back, undertake mundane chores like cleaning the house and garden or shopping for groceries more often.
Plan healthy menus in advance.
A little planning goes a long way. Learn healthy cooking methods, fix healthy snacks, and reduce fast and processed foods. When you use fats for cooking, choose monounsaturated fats, such as olive oil or canola oil. Choose whole-grain breads, high in fibre and complex carbohydrates, for sandwiches and as additions to meals. Eat plenty of fruits and vegetables for your vitamins and minerals. Baking and roasting are the healthiest ways to cook meat and poultry. Choose low-fat versions of milk, yogurt and cheese products.
Make sure you make attractive, healthy changes to your children’s lunch boxes as well.
Stop smoking.
If you or a member of your family smokes, quit the habit. Cigarette smoking increases your risk for developing both long and short-term effects on your heart. It can accelerate the build-up of fatty substances in the arteries and the development of peripheral artery disease. Nicotine increases blood pressure and heart rate. Passive smoking, too, limits the blood’s ability to carry oxygen.
Cut down on alcohol.
Excessive consumption of alcohol is a risk factor when it comes to your heart. With increased intake of alcohol, there are increased health dangers including high blood pressure, obesity, and stroke.
Get at least mild to moderate exercise.
Exercise makes your heart stronger. When it pumps more blood with each heartbeat, more oxygen is delivered to your body. This helps it function more efficiently. Exercise lowers blood pressure, thereby reducing your risk of heart disease. It reduces levels of LDL or ‘bad’ cholesterol, which can clog the arteries and can cause a heart attack, and can raise levels of HDL or ‘good’ cholesterol, that protects against a heart attack by carrying fatty deposits out of the arteries.
Regular exercise also helps you keep your weight in control, an important factor when it comes to protecting your heart.
Manage stress.
No one can escape stress, whether it is due to events at home or at the workplace. Chronic stress may cause an increase in blood pressure. It’s imperative that you find ways to manage stress properly. Focus on one thing at a time, live mindfully, get enough sleep, have a healthy social life as also some hobbies. And there’s no shame in seeking professional help if you think you need it for yourself or any of your family members.
Take small, gradual steps.
Getting heart-healthy is a journey; it does not happen overnight. Make small changes every week and gradually introduce new activities and habits.
Lead by example.
Be aware at all times of how your behaviour can affect and influence the behaviour of other family members, especially your children. Children absorb all that they see around them. Help your children understand the importance of a healthy lifestyle for a healthy heart. Lead by example.
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