TIPSLIFEHACKS

Protect Your Heart: 10 Expert-Backed Tips from a Kiwi Cardiologist

NZ Herald

At its core, heart disease often stems from the buildup of plaque within your arteries – a process called atherosclerosis. This plaque, composed of cholesterol, fat, and other substances, can gradually narrow the arteries, restricting blood flow to your heart and other vital organs. Think of it like a pipe gradually getting clogged. This reduced blood flow can lead to angina (chest pain) or, in more severe cases, a heart attack. Alternatively, a plaque can rupture, triggering a blood clot that completely blocks an artery, cutting off oxygen supply and causing a heart attack or stroke. It's a serious situation, but one we can often manage with proactive steps.

1. Embrace a Heart-Healthy Diet: Focus on plenty of fruits, vegetables, whole grains, lean protein (fish is fantastic!), and healthy fats (like olive oil and avocados). Limit processed foods, sugary drinks, and saturated/trans fats. Think Mediterranean diet!
2. Get Moving: Aim for at least 150 minutes of moderate-intensity aerobic exercise (like brisk walking or cycling) per week. Even short bursts of activity throughout the day add up.
3. Manage Your Weight: Being overweight or obese significantly increases your risk. Combine a healthy diet with regular exercise to achieve and maintain a healthy weight.
4. Don't Smoke: Smoking is one of the biggest risk factors for heart disease. Quitting is the single best thing you can do for your heart health. Resources are available – talk to your GP!
5. Control Blood Pressure: High blood pressure puts extra strain on your heart. Monitor your blood pressure regularly and work with your doctor to keep it within a healthy range.
6. Manage Cholesterol: High LDL (“bad”) cholesterol contributes to plaque buildup. Diet and exercise can help, but medication may be necessary in some cases.
7. Control Blood Sugar: Diabetes significantly increases your risk of heart disease. Manage your blood sugar levels through diet, exercise, and medication if needed.
8. Reduce Stress: Chronic stress can damage your heart. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
9. Get Enough Sleep: Aim for 7-8 hours of quality sleep per night. Sleep deprivation can negatively impact heart health.
10. Regular Check-Ups: See your doctor for regular check-ups and screenings, including blood pressure, cholesterol, and blood sugar tests. Early detection is key!

Preventing heart disease isn't about drastic changes; it's about making sustainable, healthy choices over time. By incorporating these tips into your daily life, you can significantly reduce your risk and enjoy a longer, healthier life. Talk to your doctor or a registered dietitian for personalized advice and support. Kia kaha – stay strong and take care of your heart!