The SHF launched this Heart Smart Eating Plate to give us an easy-to-remember method of adopting a heart-healthy lifestyle! Here’s what you must remember:

3 Highs: Fibre, Fresh Food, Plant-Protein

This means have a diet that’s high in fibre, fresh food and plant-based protein including fruits, vegetables, soy products, beans and legumes. Soluble fibre helps lower cholesterol and provides lots of essential vitamins, minerals and antioxidants!

5 Lows: Salt, Sugar, Cholesterol, Fat, Alcohol 

Cut your salt and cholesterol intake by opting for leaner cuts of meat and chicken without skin that are cooked via healthier methods such as steaming, baking, boiling and stewing. Eat sweets sparingly, and drink wine in moderation.

70% Full

If you burp loudly after a meal, it means you’ve probably eaten too much. Eat until you feel that you’re 70% full, and have small frequent meals rather than three large ones.

Did you know that race walking is an actual Olympic sport? Sure you might look a little ridiculous, but a Danish study of 4000 people showed that a daily power walk (which means a brisk walk that elevates heart rate) can HALVE the chance of heart attack or stroke. Meanwhile, jogging daily cuts the odds by 40%.

Read also: Fashion Sneakers That Are Actually Good For Your Feet

The best part is, anyone can power walk because it’s a low impact activity that won’t harm your joints, all while improving blood circulation and lower blood pressure. (It’s also a way of losing body fat!)

It’s no wonder they call it a “hearty” laugh! According to the University of Maryland, just 15 minutes of laughter can expand blood vessels and improve blood flow.  So yes, put on that funny movie or whatever else that tickles your fancy, because it’s good for your heart. (This means that watching a sad or upsetting movie can constrict blood vessels, so it’s best to watch those sparingly.)

It seems too good to be true, but dark chocolate is good for your heart! How? Helpful little bugs in the stomach gobble up antioxidants and fibre in chocolate, fermenting them and producing anti-inflammatory compounds that do wonders for your heart.

Unless you’re allergic or simply not a fan, studies has shown that adopting a furry feline can reduce your risk of heart attack. Over 10 years, researchers have found that cat owners have a 30% lower risk of death from heart attack than non-cat owners.

Why? Maybe because cats help soothe stress, which in turn lowers blood pressure and reduces heart rate.

Read also: 20 Paw-some Facts You Never Knew About Cats

For many, sleep is a cure-all, and we’re inclined to feel the same way. Getting restful – not just enough – sleep can keep your heart healthy, according to Norwegian experts.

Some statistics:

– Insomniacs had a 45% higher heart attack risk.
– Restless sleep increased risk by 30%.
– Those who woke up tired more than once a week had a 27% higher risk.

This means you should sleep at a regular hour, and make sure that your pre-bed rituals are soothing and relaxing.

Read also: 10 Bedroom Must-Haves For Better Sleep

Research has shown a strong link between kidney disease and heart disease. Australian cardiologist Dr Jason Kaplan says that “When your kidneys are in trouble, it’s often your heart that bears the brunt”, adding that kidney disease often don’t produce symptoms so it’s worth having a kidney function test as part of your annual check-up.

Read also: Top 10 Health Screenings Every Woman Should Have

A simple blood test to measure creatinine, a waste product of muscles that healthy kidneys normally filter out, could give you a vital clue to your cardiovascular risk.  A urine test can also help detect early and potentially reversible signs of kidney disease that can lead to heart problems.

The human touch can be healing, so whether it’s a 10-second hug, holding hands or something much more intimate like sex, having physical contact daily can boost immunity by reducing stress levels and elevate the amount of feel-good hormones in your body.

Whether you’re in the car, doing chores or cooking, put on some music! A Harvard study found that listening to music can help reduce anxiety, relieve stress and even lower one’s blood pressure. A team at Massachusetts General Hospital discovered that heart patients who plugged in for 30 minutes had heart rates that slowed, lower blood pressure and even less distress than those who didn’t listen to any music.

Set yourself a tangible body fitness goal by attending a programme that offers more than just exercise. For example, the Train To Trim (T3) challenge by the SHF aims to help individuals interested in achieving an maintaining a healthy BMI (body mass index), boost motivation and stay connected with other like-minded participants through a combination of fitness classes, hands-on cooking sessions and talks on nutrition and fitness. Click here for more information.

For more health tips, read Heart Attack Signs You Must Know, 10 Scary Health Symptoms, Explained and Is Your Office Job Jeopardising Your Health?

Text: Bauer / Additional Reporting: Elizabeth Liew
Photo: Singapore Heart Foundation