{"id":4142,"date":"2022-06-18T12:19:15","date_gmt":"2022-06-18T12:19:15","guid":{"rendered":"https:\/\/chchealthwatch.com\/blog\/?p=4142"},"modified":"2025-04-21T18:07:46","modified_gmt":"2025-04-21T18:07:46","slug":"four-ways-heart-care","status":"publish","type":"post","link":"https:\/\/www.chchealthwatch.com\/blog\/four-ways-heart-care\/","title":{"rendered":"Heart Health: 4 Simple Ways to Take Care of Your Heart"},"content":{"rendered":"\n<h3 class=\"wp-block-heading\"><span style=\"font-weight: 400;\">You may have <\/span><span style=\"font-weight: 400;\">read before<\/span><span style=\"font-weight: 400;\"> that cardiovascular diseases \u2013 in other words, ailments of the heart \u2013 are the world\u2019s leading cause of death, accounting for more than a third of all deaths. But do you often find yourself at a loss for how to keep your heart going strong?&nbsp;<\/span><\/h3>\n\n\n\n<p style=\"font-size:24px\"><span style=\"font-weight: 400;\">We list out four simple things you can do starting right about now, to keep your ticker ticking on for long. And as you will see, the first three are strongly interrelated as well.<\/span><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Watch what you eat.<\/strong><\/h3>\n\n\n\n<p style=\"font-size:22px\">Excessive sugar, salt and fat are the three main enemies of the heart. An occasional ice-cream or bucket of French fries won\u2019t hurt, but a regular diet of sugary drinks, high-sodium processed foods such as soy sauce and ketchup, and salty meats such as ham and bacon, are all things that you should take off your regular menu and your kitchen shelf. Studies say that a sugar-laden diet can increase your risk of heart disease even if you\u2019re not overweight, by increasing your blood pressure, and leading to chronic inflammation, diabetes and liver disease.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image alignwide size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.chchealthwatch.com\/blog\/wp-content\/uploads\/2025\/04\/watch-what-you-eat-1024x683.webp\" alt=\"Watch what you eat\" class=\"wp-image-6115\" title=\"Watch what you eat\" srcset=\"https:\/\/www.chchealthwatch.com\/blog\/wp-content\/uploads\/2025\/04\/watch-what-you-eat-1024x683.webp 1024w, https:\/\/www.chchealthwatch.com\/blog\/wp-content\/uploads\/2025\/04\/watch-what-you-eat-300x200.webp 300w, https:\/\/www.chchealthwatch.com\/blog\/wp-content\/uploads\/2025\/04\/watch-what-you-eat-768x512.webp 768w, https:\/\/www.chchealthwatch.com\/blog\/wp-content\/uploads\/2025\/04\/watch-what-you-eat.webp 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Watch what you eat<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-pale-cyan-blue-color has-alpha-channel-opacity has-pale-cyan-blue-background-color has-background\"\/>\n\n\n\n<p><\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>How much is too much?<\/strong><\/h5>\n\n\n\n<p style=\"font-size:22px\">The American Heart Association recommends no more than 100 calories (about 6 teaspoons) of added sugar per day for women, or&nbsp;150 calories (about 9 teaspoons) per day for men.<\/p>\n\n\n\n<p style=\"font-size:22px\">\u201cBut I seldom drink more than three cups of coffee or tea,\u201d do we hear you say?&nbsp;<\/p>\n\n\n\n<p style=\"font-size:22px\">Know that added sugar is not merely in the hot beverages into which you scoop them by the spoonful. They\u2019re also present in foods like bread, sweetened yoghurt, biscuits, tomato sauce, packaged soups, cereals and canned juice, so be sure to take all of what you eat and drink into account. Nothing like it if you can go sugarless with your coffee and tea \u2013 rest assured your body will miss calories, but not miss any nutrition, since sugar is really empty calories.<\/p>\n\n\n\n<p style=\"font-size:22px\">When hungry for a snack, reach out for a fruit instead of a doughnut or biscuit, and certainly steer away from carbonated beverages. Don\u2019t let your sweet tooth leave you with a bitter heart.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. <strong>Maintain a healthy weight.<\/strong><\/h4>\n\n\n\n<p style=\"font-size:22px\">Obesity or significant overweight are closely linked to heart trouble. Part of the problem is that we often find it difficult to judge, so here are some numbers: aim for a body mass index (BMI) of 25 or below. And how exactly can you do that? You get the idea \u2013 with points 1 (above) and 2 (below).<\/p>\n\n\n\n<figure class=\"wp-block-image alignwide size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.chchealthwatch.com\/blog\/wp-content\/uploads\/2025\/04\/maintain-a-healthy-weight-1024x683.webp\" alt=\"Maintain a healthy weight\" class=\"wp-image-6114\" title=\"Maintain a healthy weight\" srcset=\"https:\/\/www.chchealthwatch.com\/blog\/wp-content\/uploads\/2025\/04\/maintain-a-healthy-weight-1024x683.webp 1024w, https:\/\/www.chchealthwatch.com\/blog\/wp-content\/uploads\/2025\/04\/maintain-a-healthy-weight-300x200.webp 300w, https:\/\/www.chchealthwatch.com\/blog\/wp-content\/uploads\/2025\/04\/maintain-a-healthy-weight-768x512.webp 768w, https:\/\/www.chchealthwatch.com\/blog\/wp-content\/uploads\/2025\/04\/maintain-a-healthy-weight.webp 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Maintain a healthy weight<\/figcaption><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. <strong>Be physically active.<\/strong><\/h4>\n\n\n\n<p style=\"font-size:22px\">There are a dime-a-dozen myths about exercise and physical activity, most of them around how it\u2019s bad to strain your heart and sweat. But so long as you\u2019re not overdoing it, here\u2019s a simple fact: sedentariness can cause serious problems with your heart, and there is really no substitute for physical activity and exercise.<\/p>\n\n\n\n<p style=\"font-size:22px\">Don\u2019t worry; that doesn\u2019t necessarily mean that you must take out the gold membership at your nearest fancy gym and tread the mill in Just not being sedentary \u2013 taking the stairs instead of the lift as much as you can, not being stuck to your desk at work all day, taking a walk instead of the car for a nearby place to run an errand, adding an outdoor game to your leisure calendar, going on an occasional hike into the mountains \u2013 there are numerous small things you can do that can give you your much-needed light workout. Over and above all this, if you can add a half-hour run thrice a week, all the better. It\u2019s good for adults to clock at least 2.5 hours of physical activity per week.&nbsp;<\/p>\n\n\n\n<p style=\"font-size:22px\">Physical activity regulates blood pressure, reduces cholesterol and other blood lipids, and helps you lose weight. Start small and increase frequency and intensity as you progress. Go dancing and enjoy tapping your feet, or cycling and savour the sunrise on a hill, or simply take a walk in the park. Do anything; anything you like. Just don\u2019t spend your weekdays in chairs and weekends in couches all day!<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image alignwide size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.chchealthwatch.com\/blog\/wp-content\/uploads\/2025\/04\/be-physically-active-1024x683.webp\" alt=\"Be physically active\" class=\"wp-image-6113\" title=\"Be physically active\" srcset=\"https:\/\/www.chchealthwatch.com\/blog\/wp-content\/uploads\/2025\/04\/be-physically-active-1024x683.webp 1024w, https:\/\/www.chchealthwatch.com\/blog\/wp-content\/uploads\/2025\/04\/be-physically-active-300x200.webp 300w, https:\/\/www.chchealthwatch.com\/blog\/wp-content\/uploads\/2025\/04\/be-physically-active-768x512.webp 768w, https:\/\/www.chchealthwatch.com\/blog\/wp-content\/uploads\/2025\/04\/be-physically-active.webp 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Be physically active<\/figcaption><\/figure>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. <strong>Avoid tobacco and alcohol.<\/strong><\/h4>\n\n\n\n<p style=\"font-size:22px\">Need we explain this? Tobacco is surely one of the worst things on the planet that humans have willingly consumed on a large scale. The effect of smoking on your lungs is well recorded, but as it turns out, it wreaks havoc on your heart as well. A study estimates that smoking can reduce life expectancy by 10 years, even if you escape the cold hands of cancer. If you are a regular or chronic smoker, here\u2019s a good incentive for you to quit: a year after quitting, your risk of heart disease is half of that of a smoker.<\/p>\n\n\n\n<p style=\"font-size:22px\">It will take you a while longer to reduce your risk level to the same as that of a non-smoker, but that journey begins only once you quit, which you should, right now, for the sake of your heart. And although there\u2019s a lot of propaganda about the benefits of drinking alcohol, do not get high on all the propped-up news: alcohol is definitely not an ideal liquid to be consuming, and while the occasional glass of wine or pint of beer will not kill you, it\u2019s easy to let one become two and two turn into a ten, so watch out and stay away from baits that give you a short-term rush and mow over you in time.<\/p>\n\n\n\n<p style=\"font-size:22px\">Right then, do you see how simple it is to care for your heart? Simple but not easy, we admit. Of course you have to make an effort to achieve anything, and it\u2019s the same with the health of your heart. But the question is, considering that you don\u2019t have a life without your heart, isn\u2019t it worth doing the little things that go a long way in protecting it? Make a small start today, and with a little attention, you can let go of all the habits that are hurting your heart. After all&nbsp; you don\u2019t like anyone breaking your heart, so why should you do it yourself?<\/p>\n\n\n\n<figure class=\"wp-block-image alignwide size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.chchealthwatch.com\/blog\/wp-content\/uploads\/2025\/04\/avoid-tobacco-and-alcohol-1024x683.webp\" alt=\"Avoid tobacco and alcohol\" class=\"wp-image-6112\" title=\"Avoid tobacco and alcohol\" srcset=\"https:\/\/www.chchealthwatch.com\/blog\/wp-content\/uploads\/2025\/04\/avoid-tobacco-and-alcohol-1024x683.webp 1024w, https:\/\/www.chchealthwatch.com\/blog\/wp-content\/uploads\/2025\/04\/avoid-tobacco-and-alcohol-300x200.webp 300w, https:\/\/www.chchealthwatch.com\/blog\/wp-content\/uploads\/2025\/04\/avoid-tobacco-and-alcohol-768x512.webp 768w, https:\/\/www.chchealthwatch.com\/blog\/wp-content\/uploads\/2025\/04\/avoid-tobacco-and-alcohol.webp 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Avoid tobacco and alcohol<\/figcaption><\/figure>\n\n\n\n<p style=\"font-size:22px\"><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It is hailed as the source of love and revered as the temple of emotion, but how many of these amazing facts do you know about the heart? Read on to find out!<\/p>\n","protected":false},"author":2,"featured_media":6111,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[113,15],"tags":[93,91,86,92],"class_list":["post-4142","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-fitness","category-popular","tag-fitness","tag-health","tag-heart","tag-tips"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Heart Health: 4 Simple Ways to Care for Your Heart Today<\/title>\n<meta name=\"description\" content=\"Discover 4 easy ways to boost your heart health. Learn how diet, exercise, and lifestyle changes can protect your heart. Start improving today!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.chchealthwatch.com\/blog\/four-ways-heart-care\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Heart Health: 4 Simple Ways to Care for Your Heart Today\" \/>\n<meta property=\"og:description\" content=\"Discover 4 easy ways to boost your heart health. Learn how diet, exercise, and lifestyle changes can protect your heart. 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