Heart-Healthy Diet & Lifestyle Guide

Diet and lifestyle tips for clients

Consume a heart-healthy diet

The Mediterranean Diet (rich in fruits, vegetables, whole grains, lean proteins, and healthy fats) is one of the best diets for cardiovascular health.

Fibre

Increase fibre intake (30g/day from whole grains, legumes, nuts, seeds, and vegetables).

Eat enough protein

Proteins help keep the blood vessel walls and the heart muscle healthy. Choose lean proteins like beans, tofu, nuts, seeds and legumes.

Keep an eye on saturated fat

Although some may benefit the body, too much can cause a problem. Limit saturated fats and replace them with unsaturated fats (olive oil, avocado and nuts).

Consume omega 3 daily

Increase omega 3 fatty acids (chia seeds, flaxseeds, and walnuts). An additional algae oil supplement may also be beneficial.

Eliminate processed foods

Avoid processed meats, fast foods, and packaged snacks. Focus on consuming whole foods as close to their natural state as possible.

Limit added sugars and refined carbohydrates

Reduce sugary drinks, sweets, and white bread intake, as they can increase your risk of metabolic disease. Choose whole grains like brown rice, quinoa, and other whole grains.

Stay hydrated

Aim for two litres of water per day. Limit alcohol (maximum one drink/day for women, two drinks/day for men).

Regular physical activity

150 minutes of moderate-intensity exercise (e.g. brisk walking) or 75 minutes of vigorous exercise (e.g. running) per week. Include strength training (twice a week) to maintain muscle mass.

Increase daily movement

Aim to walk instead of driving, try to take the stairs where possible and add walking breaks to your day.

Quit smoking and limit alcohol

Seek professional help for smoking cessation. Reduce or eliminate alcohol consumption.

Manage stress

Practice mindfulness, meditation, or deep breathing exercises. Engage in hobbies and activities that reduce stress like yoga.

Sleep

Get 7-9 hours of quality sleep each night. Sleep is a time for the body to heal and repair, and inadequate sleep increases the risk of cardiovascular disease.

Monitor health regularly

Periodically check blood pressure, cholesterol, and blood sugar levels. Follow up with a doctor for risk assessments.