Healthy habits to live by
Keeping well is part of being heart healthy and there’s loads we can do to help us be the best we can be.
Outside of medical testing and consultations, there are some simple ways to ensure we are keeping well. The Irish Heart Foundation (IHF) has 8 Heart Healthy Habits to follow on just this.
Blood pressure
Two numbers measure the level of your blood pressure. Systolic pressure is the pressure when the heart muscle beats to pump blood to the rest of your body – this is the top number. Diastolic pressure is the pressure when your heart relaxes between beats – this is the bottom number. The normal level of blood pressure is less than 120 (systolic) over 70 (diastolic).
The IHF said high blood pressure is blood pressure that is consistently higher than normal. The medical term for high blood pressure is hypertension. The ideal blood pressure is less than 120/70. For most people, high blood pressure is 140/90 or more. This will be lower if you have other conditions like diabetes or kidney disease or if you’ve had a stroke or already have heart disease.
The IHF said: “High blood pressure carries risks for a number of serious conditions. The higher your blood pressure, the greater your risk of heart attack, stroke, heart failure, kidney failure, dementia and some forms of blindness. Often high blood pressure comes with no symptoms so the only way you can make sure your blood pressure is fine is by getting it checked regularly.
“If you feel faint or dizzy when you stand up from a lying down or sitting position or when you bend over, you have low blood pressure. This is also called postural hypotension. If this happens, have your blood pressure taken when you are standing up.”
Be active
Moving more through regular physical activity is one of the best ways to benefit your overall health, the IHF said. It can help to keep your heart healthy and lowers your risk of heart disease and stroke.
Every bit of movement helps. The national guidelines on physical activity recommend being active for 150 minutes per week of moderate intensity activity. “You don’t have to do it all in one go. Aim to do 30 minutes, 5 days a week. Activities like walking, gardening, dancing, cycling and playing with your kids or grandkids all count. Choose activities you enjoy,” said IHF said.
Cholesterol
If your total cholesterol is high, it can mean that you have a lot of LDL (bad) cholesterol in your blood. Too much LDL cholesterol can be harmful because it sticks to the inside walls of your arteries. This can lead to fatty material building up. It makes it harder for blood to flow through, which can lead to a stroke or heart attack.
“Having high cholesterol affects people of all ages. Making small changes now can make a big difference to your life now and in the future, especially if you already have heart disease or a family history of it,” the IHF said.
Healthy eating
A healthy diet can stop you gaining weight, reduce high blood pressure and help lower your cholesterol levels. Even if you already have a heart condition, a healthy diet can benefit your heart. The IHF referenced the Food Pyramid which shows how much of what you eat overall should come from each shelf to achieve a healthy, balanced diet.
Other healthy habits include managing your stress, stopping smoking, aiming for your best weight and cutting down on alcohol.