With the change in seasons, March is the month for CHANGE! Why don’t you make a change too?
For the final week of March, we’re challenging you to support your heart’s health with 5 easy steps to help you live your heart healthiest life!
Also, if you haven’t already, click these links for our tips to improve your nutrition, sleep and fitness for better health and wellness!
1. Get plenty of exercise
The benefits of getting fit go beyond improved mood, strength and aerobic capacity. Exercise also lowers blood pressure, where high blood pressure puts you at increased risk of heart disease. Furthermore, it also reduces stress hormones and improves your muscles’ ability to pull oxygen out of your blood, both easing the burden on your heart!
Need some workout inspiration? The myDNA Unlocked app recommends you a DNA-powered workout plan, so you’ll never be stuck for ideas!
2. Eat more fruit, veg and wholegrains
Fruit and veg is high in fibre and micronutrients (including antioxidants), which can protect against heart disease. Additionally, a diet high in fibre from wholegrains is associated with reduced LDL (bad) cholesterol and lower risk of heart disease. To get your serve of fruit, veg and wholegrains, try oats, quinoa, barley or brown rice with your fav fruits or veggies for your next meal!
Did you know, 16% of myDNA members have a gene which makes staying away from refined carbs and getting enough fibre more important for them than it is for others to maintain healthy levels of blood lipids?
3. Reduce and manage stress
High levels of stress can lead to high blood pressure, which may increase your risk of heart attack and stroke. Many of us don’t take stress seriously enough, so this is your sign to put yourself first!
Try: exercising regularly, spending time with loved ones, getting plenty of sleep and dedicating time for relaxing activities (e.g. reading, meditation etc.).
4. Reduce intake of saturated fat and increase healthy fats
Solid evidence shows that a diet high in saturated fats (fatty and/or processed meats, butter, cheeses etc.) can cause your bad LDL cholesterol levels to increase, which may cause blockages to form in your arteries (including those in your heart). As such, if you’re eating a diet high in saturated fat, try swapping in more healthy, unsaturated fat alternatives,which are great for: lowering bad cholesterol while increasing good cholesterol, lowering harmful triglyceride levels and therefore reducing risk of heart disease!
Try: avocado, nuts, fish, chia seeds and Extra Virgin Olive Oil for a dose of healthy fats!
Our Personalised Wellness Kit may help you to make more informed decisions to support your heart health! Unlock the following Heart Health DNA insights:
- Processing of omega-3 and omega-6
- Processing of dietary fats
Other DNA insight categories include: