Did you know that the number one cause of fatalities around the world is heart problems? And some of the reasons include unhealthy lifestyle choices including smoking and excessive drinking, unhealthy diets, and a lack of physical activity. People with high blood pressure, high cholesterol, and obesity are always at high risk. The good news is that just by making a few lifestyle changes, one can reduce the risk of heart disease by 80%.
World Heart Day is celebrated on September 29th. It’s a day for us to stop and consider how best to care for ourselves and others. And Hortman Clinics’ Clinical Dietician & Health Coach, Christelle Bedrossian, takes this opportunity to share her top 6 simple lifestyle tips to stay heart-healthy.
- Know your fats.
Taking care of your heart’s health doesn’t mean you should avoid fat altogether, rather, it’s about replacing unhealthy fats with good fats. Trans fats, often found in fried food and baked goods, are major culprits and should be avoided, since they raise bad cholesterol (LDL), and lower good cholesterol (HDL), thus increasing the risk of a stroke. Limit saturated fats found in dairy, red meat, and tropical oils, and eat healthy fats such as monounsaturated and polyunsaturated fats that you find in fish, nuts, avocados, and flaxseed which can improve blood cholesterol levels and lower your risk of heart disease.
When you’re cutting back on unhealthy fats, you have to replace them with healthy alternatives. Replace processed meats with chicken or fish. Opt for unrefined whole grains instead of white bread and pizza.
- Focus on high-fiber food
A diet high in fiber can lower the levels of bad cholesterol and help protect against heart disease. It also helps you lose weight because fiber stays in the stomach longer than other foods and keeps you full for much longer. Soluble fiber found in beans, oats, flaxseed, and oat bran help lower total blood cholesterol levels by lowering bad cholesterol levels. Fiber also gives you more energy to exercise and stay fit.
- Avoid salt and processed foods
Eating too much salt can cause high blood pressure which is a major risk factor for heart disease. Reduce your sodium intake, and reduce eating canned or processed foods like frozen dinners. Use spices for flavor instead of salt, and look for the ‘low sodium’ options when purchasing food.
- Eat more home-made food
Restaurant foods are high in salt, sugar, and unhealthy fats. When you cook at home, you are in control of the portion and the content of your meals.
- Aerobic exercise / cardio
Indulge in some form of aerobic exercise daily for at least 30 minutes. This could include activities like brisk walking, swimming, running, or cycling. Aerobic exercises are known for improving cardiovascular conditioning, decreasing the risks of heart diseases, and lowering blood pressure.
- Regular health check-ups
Regular health checkups allow you to monitor and find potential health issues before they become a problem. By getting the correct health care, screenings and treatment, you are taking important steps toward living a longer, healthy life.
Hortman Clinics is a premium wellness clinic in Dubai, equipped with world-class practitioners and cutting-edge technologies that specialises in wellness and healthcare procedures into patient-tailored experience journeys. The Hortman Clinics’ facility is located in the heart of Dubai, at the Burj Al Salam Tower on Sheikh Zayed Road, with a luxurious space where clients can revive, rebalance and restore. Appointments are available within the clinic’s opening hours: Monday to Saturday from 10 am to 8 pm. For more information, visit www.hortmanclinics.com and keep up with the latest news via @Hortman.Clinics on Instagram.
About Hortman Clinics
Founded in 2021, Hortman Clinics is a premium wellness and aesthetic polyclinic in Dubai designed to transform beauty, wellness, and health programs and procedures into patient-centred and tailored experience journeys. Featuring world-class practitioners and cutting-edge technology, Hortman Clinics employs a personalized approach to each client. Its medical excellence specialists design programs and procedures with a client’s distinctive goal in mind. Their 360-degree approach to wellness and personalized plans include treatments such as cosmetic surgeries, anti-aging treatments, laser treatments, IV therapy, obstetrics, gynaecology, etc.
