You must be thrifty with your heart. You only have one and it is vital. But how do you keep your heart in top condition?
Just a few facts
- 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‘
Tips to keep your heart in top condition
- Make sure to have a BMI between 19.5 and 25
- Eat a maximum of 6 g of salt per day
- Exercise enough, at least 2.5 hours a week
- Be moderate with saturated fat
- Eat enough fiber (35-40 g per day)
- Don't sit still too often
- Quit smoking (if you do)
- Keep an eye on your blood pressure, cholesterol and blood sugar
- Take time to relax
- Get enough sleep
Menu for a healthy heart
- 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
