1. Exercise Regularly

Exercise reduces cardiovascular risk. It also lowers cardiovascular risk factors such as blood pressure, cholesterol and improves diabetes control.

WHO Recommends 150minutes of moderate intensity exercise per week, ideally 30 minutes a day.

Incorporate resistance/weight bearing exercise.

HIIT classes also have cardiovascular benefit.

2. Have a Heart Healthy Diet

A Mediterranean diet has been shown to have cardiovascular benefit; as has (more recently) a plant based diet.  Eat more vegetable, fruit, whole grains and legumes.

Eat minimal or no red meat; occasional fish/chicken.

Avoid fried foods - butter/oil (olive oil is good however) creams, and sugars, such as cakes/biscuits/icecream/chocolate.

Limit high fat dairy.

Avoid processed food, the more RAW the better.

Avoid salt, particularly those with hypertension.

3. Minimise Alcohol and drink mainly water, (avoiding sugary drinks).

 

4. Avoid being Sedentary - Sit Less, Move More, More Often

Prolonged Sitting has been shown to increase cardiovascular risk, as well as the risk of diabetes and cancer.

Regularly break up prolonged sitting 2-3times/hour.

 

5. Do Not Smoke

6. Maintain a Normal Body weight/BMI

7. Know and Manage your Risk Factors

Know your risk factors including knowing your 'numbers': your Blood pressure, cholesterol, sugar levels.

Have a Heart Health Check with your GP.

Control your risk factors (take prescribed medications if needed);

8.. Look After your Mental Health

Reduce Stress

Treat Depression

9. Have Adequate Sleep

10. Seek Medical Attention if you have any worrying symptoms.

Exercise Regime

Fiona regularly exercises, almost everyday. She enjoys running, swimming, Xtend Barre, Spin classes and yoga. She has completed a number of half marathons/marathons, and ocean swim events.

Heart Healthy Diet

Fiona is Pescetarean, she has a mainly plant based diet with plenty of fresh vegetables and fruit, nuts/seeds, whole grains and legumes. She does have fish, particularly salmon (high in omega 3), but no meat. She avoids processed foods, fried foods and sugar. She has only occasional dairy.

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