8 Ways to Keep Your Heart Healthy

Did you know that heart disease remains the leading cause of death amongst Malaysians? While there are some non-modifiable risk factors—such as family history of cardiovascular disease, you are still very much in control of your own health. Check out these tips that can help lower the risk of developing heart disease.

1. Eat a rainbow of fruits and vegetables
   Fruits and vegetables are packed with antioxidants, fibre, vitamins, and all the essential minerals that are great for the heart. While it may seem a lot, try to incorporate five cups of fruits and vegetables into your daily diet.


2. Cut the added sugar
   This refers to non-naturally occurring sugars in food—such as sugar in coffee as opposed to sugar in a slice of watermelon. A study published in the JAMA Internal Medicine journal found a positive correlation between those who had the highest sugar intake and a higher risk of death from heart disease (even if the individuals were not overweight).


3. Watch the weight
   While this can be difficult as we do come from a nation of nasi lemak lovers—obesity can lead to insulin resistance—which has been linked to heart disease (especially if the fat is concentrated in the abdominal area).


4. Quit smoking
   The chemicals in cigarettes can damage your heart and blood vessels—even leading to atherosclerosis, which is the clogging of your arteries.


5. Drink in moderation
   High consumption of alcohol can weaken the heart muscle and lead to arrythmias (irregular heart rhythms).


6. Get your exercise in
   Your heart is a muscle and as with all muscles, exercise will help to strengthen it so that it can pump blood more efficiently. It can be as simple as going for daily walks or taking the stairs at work.


7. Up the good fat
   Lower your consumption of animal fat as it has been linked to increased cholesterol levels and heart disease risk. Load up instead on olive oil, avocado, wild salmon, and nuts.


8. Manage your stress levels
   While easier said than done—do bear in mind that high stress levels are often associated with high blood pressure. Look up breathing exercises and give meditation a go.

This article was contributed by Dr Nandakumar Ramakrishnan, Consultant Cardiologist at Pantai Hospital Ampang. To know more about where and when to see Dr Nandakumar Ramakrishnan at his clinic, click here.