Stay Heart Healthy – Top Tips

A healthy lifestyle translates directly to a healthy heart. Adopt these basic habits of living a healthy life. Your healthy heart will thank you for adopting these habits.

Following these principles could also be the difference between having a cardiac emergency during your life and not having one. So that you do not need to use an AED ever in your lifetime.

That would be ideal, but one can never be sure. It is better to be safe and prepared than to rue about it later.

So, in case there should be a cardiac emergency; make sure you have quick access to a portable defibrillator. The speed of locating, accessing and using the AED could make all the difference when it comes to saving lives.

In order to help you locate your nearest defibrillator, is a tool an extremely useful map-based tool. Use it today to find out the location of the AED nearest to your workplace. Stay prepared.

Remember the adage, prevention is better than cure. Here are the top ways in which you can keep your heart young, fit and protected for years to come.

Stop Smoking

If you are a smoker, you need to quit. NOW! This is the single most important thing you can do for your heart.

Smoking is the leading cause of heart attacks. Here are some practical and easy steps you can take to stop smoking.

The Australian Government site Quitnow can also help you to cope while you are trying to quit. It has a helpline, can assist you in finding a ‘quit coach’, and provides useful information and resources.


Getting and staying active can greatly reduce the risk of developing heart disease.

The Australian Governments Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years) prescribe a minimum of 150 minutes of moderate intensity physical activity each week or lesser if the physical activity being undertaken is of greater intensity.

Activities of moderate intensity are brisk walking, playing golf, recreational swimming or household activities such as cleaning windows etc.

Activities of vigorous intensity include jogging, aerobics or most sports.

Apart from the short bursts of moderate to intense activity, it is also important to stay active during the rest of the day. If you have a sedentary desk job, make sure you get up from time to time. Walk up to your colleague instead of calling her, take a coffee break or refill your water bottle periodically.

Standing desks or Hamster-wheels at workstations are some more ideas that help you keep active throughout your day.

Nuts, Fruits and Vegetables

Make friends with these food types for a healthy heart. Easy food ideas for a healthy heart and top heart-friendly snack tip ideas can be found in these Greenroom articles.

The foods and snacks basically comprise of

  1. Fruits and vegetables -particularly berries.
  2. Nuts, seeds and legumes.
  3. Whole grains – which are rich in fibre.
  4. Lean meats and fish (which is rich in Omega-3 fatty acids).

Foods to be avoided are refined carbs, fried foods and red meats. Consumption of alcohol too should be restricted.


Stress happens. Things do not always go as per plan. The important thing is to stay calm in these situations.

If we let these situations get the better of us then and stressed out, then it affects our heart adversely. In order to cope with stress, the body releases adrenaline. Adrenaline causes the heart to overwork and beat very hard.

Regular exercise helps us to cope with stress. Other ways to beat stress are talking to a friend, a trusted colleague.

Switch Off

In today’s world of 24/7 connectivity, where smartphones that are becoming smarter by the minute second, the office is no longer restricted by its geographic presence or by time. Work happens anytime and anywhere.

This is a major cause of the rise in stress in modern times, which leads to heart problems. Therefore, it is important to be able to disconnect from our phones, tablets and other electronic devices.

If your device offers a home or an evening mode, switch to that. Use the ‘Do Not Disturb’ mode at night to catch your zzz’s.


Getting adequate sleep is essential for a healthy heart. Sleep time provides the heart (and the body) with the much needed downtime to rest and recuperate. The heart rate and blood pressure of the body reduce while sleeping.

Sleep gives the heart the break that it requires after working hard throughout the day, often keeping up with various stresses and strains put on it. A well-rested heart is ready to go through the grind and face the challenges and the ups-and-downs of the next day.

So, for the sake of your heart, make sure you get adequate sleep each night.

Be Prepared

You never know when a heart emergency will strike. A heart healthy lifestyle will help you to reduce the chance of its occurrence. However, it is better to be prepared. Know the location of your nearest portable defibrillator using the Heart Attack Help map today. Don’t wait for a crisis to strike. Stay ready.


Image Courtesy: *sax

Posted on | Posted in Alsco News

Disclaimer – These articles are provided to supply general health, safety, and green information to people responsible for the same in their organisation. The articles are general in nature and do not substitute for legal and/or professional advice. We always suggest that organisations obtain information specific to their needs.