{"id":26158,"date":"2023-12-06T11:13:09","date_gmt":"2023-12-05T22:13:09","guid":{"rendered":"https:\/\/www.myfoodbag.co.nz\/explore\/?p=26158"},"modified":"2023-12-06T11:13:13","modified_gmt":"2023-12-05T22:13:13","slug":"heart-healthy","status":"publish","type":"post","link":"https:\/\/www.myfoodbag.co.nz\/explore\/2023\/12\/06\/heart-healthy\/","title":{"rendered":"6 ways to protect your heart"},"content":{"rendered":"\n

Our dietitian Lily \u2018lentil\u2019 talks through six evidence-based ways we can all protect our heart health \u2013 no matter your level of heart disease risk.<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

We often only think about our heart health when we have a routine blood test or blood pressure reading. But given lifestyle plays a major role in our heart health, there is plenty we can all be doing to minimise our risk of heart disease throughout life.<\/strong><\/p>\n\n\n\n

Most of us know the basics. Move your body, get enough sleep and eat healthy food but putting it into practice can be the hardest part.<\/strong><\/strong><\/p>\n\n\n\n

No matter where you at on your health journey \u2013 it\u2019s never too late to lead a healthier lifestyle. In fact, lifestyle changes improve outcomes in people with risk factors like high cholesterol and in people who have existing heart disease too.<\/strong><\/strong><\/p>\n\n\n\n

Here are some of the top ways you can support optimal heart health:<\/strong><\/strong><\/p>\n\n\n\n

1. Eat meals based around whole foods <\/strong><\/h3>\n\n\n\n

There\u2019s plenty of evidence on the dietary patterns which support our heart health including the Mediterranean, DASH diet and vegetarian diets. All these dietary patterns have a common theme of plenty of fibre-rich, colourful veggies and fruit. They may also include whole grains, heart-healthy fats from avocado, nuts, seeds and oily fish and protein from beans, legumes and seafood.<\/strong><\/strong><\/p>\n\n\n\n

Top tip: If you\u2019re a Fresh Start customer<\/a>, heart-healthy meals<\/a><\/strong> are perfect choice for anyone who wants to pair eating well with their heart health in mind. Recipes have been developed with support from the Heart Foundation and focus on heart-healthy ingredients paired with herbs, spices, chilli and carefully selected dressings to deliver the flavour!<\/p>\n\n\n\n

2. Dial back on highly processed foods<\/strong><\/h3>\n\n\n\n

You\u2019ll likely know that eating less processed food is better for your health, but research shows that the degree of processing also plays a part. You may have heard the term \u2018ultra-processed foods\u2019. These are foods made using industrial processing methods and containing ingredients you wouldn\u2019t usually find in your food cupboard.<\/p>\n\n\n\n

The latest research shows an association between greater intakes of ultra-processed foods with an increased risk of health conditions, like high blood pressure, heart disease, cancer and stroke. However, it\u2019s not always black and white because the amount of food processing isn\u2019t always linked to poor nutrition. Some processed foods give our diets valuable nutrients like bread and yoghurt or they are a vehicle for healthier ingredients.<\/p>\n\n\n\n

Top tip: <\/strong>Read the ingredients list! In general, a more processed food will have a longer list of ingredients with many names you can\u2019t recognise and a greater likelihood of high sugar, saturated fat and salt levels.<\/p>\n\n\n\n

3. Prioritise sleep<\/strong><\/h3>\n\n\n\n

Poor sleep can impact on your heart health particularly your blood pressure. During normal sleep your blood pressure goes down. However, when you don\u2019t get enough sleep your blood pressure stays higher for a longer period (1). <\/strong><\/strong><\/p>\n\n\n\n

Insomnia is also linked to high blood pressure and heart disease. Over time, poor sleep can also lead to habits that impact on your heart, including higher stress levels, motivation to exercise, and less healthy food choices.<\/p>\n\n\n\n

Top tip:<\/strong> Try to get around 7-9 hours of good quality sleep each night. If that\u2019s difficult, try going to bed a little earlier a few nights a week and catch-up on sleep on the weekend.<\/p>\n\n\n\n

4. Dial back on alcohol<\/strong><\/h3>\n\n\n\n

For many years, there\u2019s been the belief that drinking alcohol protects against heart disease and that red wine is good for the heart. We now know this is not the case!!<\/p>\n\n\n\n

Alcohol can affect your heart in many ways (2):  <\/p>\n\n\n\n