Wellness Hub January 2018 Nutrition It’s ticker time... Love your heart Olivia O'Donahoo (Admin) Share You only get one heart, so make sure you look after it. Let’s take a look at what you can do to take care of your ticker. Eat your heart out Eating a well-balanced diet helps look after your ticker not only by maintaining a healthy weight but also provides your body with a variety of nutrition helping with overall wellbeing, allowing you to live life to the full. Along with healthy eating, consuming foods that are lower in sodium can help your blood pressure keep in check. Including, healthy fats (monounsaturated and polyunsatured) into your diet can also help your heart stay happy. Top heart-healthy foodie tips include: Eat a variety of coloured vegetables, wholegrains, fruits, nuts and seeds everyday Consume foods with healthy fats like nuts, seeds, avocados, olives and cook with their oils. Aim for fish or seafood 2-3 times a week Include beans and legumes at least 2 meals a week Keep your ‘sometime’ foods to only sometimes Opt for reduced fat milk, cheese and yoghurt Select herbs and spices to flavour foods, instead of adding salt Drink at least 2L of water daily Top exercises to improve heart health Did you know improving your cardiovascular fitness can improve the way your body uses oxygen and, in turn, your heart becomes stronger and more efficient at pumping blood throughout your body? Here we look at the top five exercises that can benefit your heart: Brisk walking: Regular brisk walking (30 – 35 minutes most days of the week) is a great start to improve your cardio fitness. You can start with brisk walking at a faster pace and build up from here. Remember slow, steady progress is key! Running: another way to burn calories. If you are a beginner to running, start out with a brisk walk and work your way up. As you get fitter you can increase the minutes you run and your running pace. Always remember to listen to your body! Swimming: a full body fitness challenge. Swimming laps of the pool can raises your heart rate and can improve cardio fitness. Cycling: a low impact exercise to get your heart pumping. You can get peddling indoors at the gym or outside on the road, solo or with friends. Interval or circuit training: mix up your cardio to include some resistance (strength) training. This type of training will not only motivate you to keep going it can improve muscular endurance, strength and heart health. Heart of the matter is..with a healthy heart the beat goes on.