Boost your heart health with five simple healthy habits

When it comes to taking care of your heart, a healthy lifestyle is as important as medicine.

Vitality dietitian Terry Harris says there are certain risk factors for cardiovascular disease that you can't control, such as age, sex, genetics and family history. However, you can control what you eat and how often you move.

According to the Heart and Stroke Foundation of South Africa, 80% of heart conditions can be prevented by eating a healthy diet and exercising regularly. Here are five healthy habits you can start right now to keep your heart healthy.

1. Eat more healthy food

Terry recommends eating at least five portions of fruits and five vegetables a day to increase your fibre intake.

In addition to fruit and vegetables, the Heart and Stroke Foundation recommends the following food for a healthy heart:

• Dried or tinned beans, lentils and chickpeas
• Low fat or fat free plain milk and yoghurt
• Wholegrains and high fibre starchy food instead of refined cereals
• Healthy protein for example eggs, skinless chicken, fish (Including omega 3 rich fish such as pilchards, salmon and sardines) and ostrich.
• Healthy fats and oils, for example canola or olive oil and avocado

How can you manage your blood pressure? "It's important to focus on increasing your intake of potassium-rich foods such as vegetables, fruit, milk, yoghurt and bran-rich cereals," Terry explains.

Finally, choosing unsaturated fats over saturated fats is a good way to control your blood lipid levels and manage heart conditions. So, choose olive or canola oil over butter or coconut oil, eat skinless chicken and lean meat, and enjoy avocado and fish like salmon and trout.

Want to eat more healthily for less? Vitality members can get up to 50% back when you buy HealthyFood at Pick n Pay or Woolworths. You can also get up to 25% back when you choose healthier meals with Vitality HealthyDining.

2. Cut down on unhealthy food

Terry also recommends cutting down on food high in added sugar and sodium, or salt. "Too much salt can lead to high blood pressure, which could cause heart disease," she explains.

"Instead of adding salt to your food, you can use fresh herbs and salt free dried herbs and spices, onions, fresh garlic, ginger and chillies, lemon juice and vinegar. And, if the recipe includes salty ingredients like olives, capers, pickles, or anchovies already, then there is no need to add more salt."

• Read how to transform your favourite dishes into healthy meals

How can you cut down on sugar? "Choose plain water, unsweetened tea and coffee and fruit instead of sweets, chocolates and biscuits," she adds.

"Limiting alcohol consumption is another helpful strategy to help lower your blood pressure and cardiovascular disease risk," Terry adds. This means having no more than two drinks a day for men and one drink a day for women.

Visit the Vitality Home-Cooking Channel for healthy cooking videos, free recipes, and expert tips on eating and cooking healthy meals at home.

3. Get active every day

Physical activity plays an important role in preventing and managing heart conditions.

For overall cardiovascular health, the American Heart Association recommends doing at least 30 minutes of moderate-intensity aerobic activity five days a week, for a total of 150 minutes. Or, you can do at least 25 minutes of vigorous aerobic activity three days a week, for a total of 75 minutes.

You can also do a combination of moderate- and vigorous-intensity aerobic activity and moderate- to high-intensity muscle-strengthening activity at least two days a week.

The best exercises to strengthen your heart? Experts recommend walking, weight training, swimming, interval training and cycling.

For moderate exercise, you can do brisk walking, play doubles tennis, cycle slowly, dance or even do water aerobics. For high intensity exercises, you can do running, hiking uphill, swimming laps, jumping rope, cycling faster or uphill, or try aerobic dancing.

Visit the Vitality Home-Workout Channel for exciting fitness videos featuring high intensity interval training (HIIT), strength training, yoga and Pilates, low impact workouts, and more.

4. Get a health check

By checking your blood pressure and blood glucose levels regularly, you can get medical help to manage your risk if needed.

Find out exactly how healthy you are with a Vitality Health Check, a simple set of screening tests that check your blood pressure, blood glucose, cholesterol and weight and includes a non smoker's declaration.

Plus, Vitality 65+ members now have access to the Vitality Health Check for 65+, which includes additional, enhanced screening assessments to help manage your health risks as you get older.

5. Encourage your kids to have a healthy heart

Finally, stay healthy as a family by showing your children how to take care of their hearts and bodies from a young age. Lead by example and create healthy eating and exercise habits as a family. Discuss the negative effects of smoking with your kids, and make mindfulness part of your daily family routine.

Visit the Vitality Kids and Teens Channel for healthy activities you can do as a family, and get inspired with videos and podcasts on meditation and yoga on the Mental-Wellbeing Channel.

Get healthy. Get rewarded. Get Vitality.

Disclaimer: Vitality is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You expressly acknowledge and agree that we are not providing medical advice via the Programme. We recommend that you obtain medical clearance before starting to exercise. There are risks associated with exercising which can result in serious injury and even death. By participating in the abovementioned exercises, you accept full responsibility for such risks. Discovery Vitality (Pty) Ltd and its affiliates shall not be liable for any injury, loss or damage whatsoever and howsoever arising from any exercise advice given, including loss or damage to person or property.