Your heart is your body's vital engine—you only get one. As cardiologists and heart health experts emphasize, protecting it through evidence-based habits is crucial. Here's how to keep it thriving.
Key Statistics on Heart Health
- No fewer than 1448 women under the age of 55 were admitted to hospital in 2017 for a heart attack.
- 13,520 women under the age of 55 were hospitalized in 2017 due to cardiovascular disease.
- 54 women under the age of 55 died in 2017 from a heart attack.
(Source: Heart Foundation)
Read also: ‘Cardiovascular disease in women‘
Proven Tips for Optimal Heart Health
- Maintain a BMI between 19.5 and 25
- Limit salt intake to a maximum of 6 g per day
- Engage in at least 2.5 hours of moderate exercise per week
- Moderate consumption of saturated fats
- Consume 35-40 g of fiber daily
- Avoid prolonged sitting—stay active throughout the day
- Quit smoking if you currently do
- Monitor blood pressure, cholesterol, and blood sugar levels regularly
- Prioritize relaxation to manage stress
- Aim for sufficient quality sleep nightly
Heart-Healthy Daily Menu Guidelines
- 250 g vegetables per day
- 2 servings of fruit per day
- 4-5 slices of wholemeal bread with diet low-fat margarine per day
- 25 g unsalted nuts per day
- Once a week fatty fish (herring, salmon, mackerel, trout, sardines)
- 1 tbsp oil or liquid margarine per day
- 500 ml dairy per day (yogurt/cottage cheese, milk, buttermilk) and
- 40 g cheese/cottage cheese
- A maximum of 500 g of meat per week (of which a maximum of two red meats)
- 2-3 eggs per week as a meat replacement
- A minimum of 100-150 g of legumes per week (brown or white beans, lentils, chickpeas) as a meat replacement
(Source: Esther Grauss, dietician and lifestyle coach of BES Dieticians and Dietstijlpraktijk Esther)
Source: Santé June 2019, text: Fleur Baxmeier
