Small Changes, Big Differences to Heart Health

Heart disease kills 17 million people every year. Here is how you can make 10 small changes in your daily life which are good for your heart health:

1. Eat fruit/nut as a snack


Fruits are low in calories and high in fiber. Definitely a great and healthy alternative to satisfy your sweet tooth. Nut contains high protein and it will move slower through the digestive tract, ensuring you won't feel hungry that soon. In addition, soya beans, pumpkin seeds and walnut contains mega 3 that are good for your brain, heart and joints. However, it is important to take note of your portion.

2. Eat fish 1 to 2 times per week


Consuming fish or other seafood instead of red meat is good for our brain. Oily fish contains omega-3 in the form of EPA and DHA.

3. Substitute olive oil for butter


Unike butter, olive oil is low in saturated fat and rich in antioxidants. Unlike other oils, olive oil has a unique flavour that enhance your food. It would be better to choose extra-virgin olive oil because it is the highest quality of olive oil with more antioxidants and natural olive flavour. Normally if the recipe use 8 tablespoons of butter, use 6 tablespoons of olive oil.

4. Cut down your salt


The more salt you eat, the higher the blood pressure. High blood pressure is one of the cause of heart disease. Processed food should be avoided such as fast food as 75% of salt in our food are found in processed food. Instead of using salt, herbs and spices can be used to season our food.

5. Eat oatmeal for breakfast


Start your day with a serving of whole grain like oatmeal or bran flakes and with fruits. Definitely will make you feel full.

6. Add 60 minutes of exercise/week


Exercising allows you to keep your weight under control and also improves blood circulation. You can enjoy exercise by doing your favourite sports such as swimming, cycling or playing badminton.

7. Bike to work


If your office is not too far, why not bike? Its like killing two birds with a stone. You don't need to spare extra time to exercise if you are extremely busy 😂

8. Park at the end of the parking lot and walk.


If your office requires you to drive, you can probably try to park further and walk as this can also increase your daily physical activity.

9. Skip the elevator and walk up the stairs


If you are going up for one or two floors, why not take the stairs?

10. Quit smoking


Smoking is the most preventable cause of premature death. Smokers usually have twice the risks of developing heart disease and stroke than non smokers. So, start planning to kick the habit today.

Don’t forget to share this with your loved one on your social media. Have a good day!