Ever thought about what you can do to keep your heart healthy? Here are a few reasons why you should: According to the Heart and Stroke Foundation South Africa (HSFSA), about 225 South Africans die from heart diseases every day and almost 20% of deaths in the country are caused by heart diseases. But there is good news – the HSFSA also states that 80% of heart diseases that happen before 65 can be prevented by “eating well, keeping active, and not smoking.”

Here’s a closer look at these heart-healthy habits.

1. Get moving

According to Harvard Health Publishing, “Exercise and physical activity are about the closest things you have to magic bullets against heart disease and other chronic conditions.” So how can you get the recommended 30 minutes a day? Here are a few good options: take the dog for a walk, join a yoga or Pilates class, sign up for a water aerobics class or join a walking or running club. If you’re an Evergreen resident, you can also take advantage of the various exercise facilities offered in your village.

Remember to check with your GP before starting any new activity.

2. Eat a healthy diet

Mayo Clinic offers advice on eating a heart-healthy diet. Some of their recommendations include:

• Eating plenty of fruits and vegetables – think roasted veggies, stir fries, salads and more…
• Eating whole grains like oatmeal, brown rice, barley, buckwheat and whole grain bread instead of more refined options.
• Choosing low-fat and good-quality protein sources like lean meat, poultry, fish, low-fat dairy products and eggs. They also suggest including legumes like beans, peas and lentils in your diet.
• If you drink alcohol, do so in moderation.

3. Say no to tobacco

One of the best things you can do for your heart is to avoid using tobacco in any form – and to avoid being exposed to second-hand smoke. If you smoke, now’s the time to quit. According to the World Health Organization, “The risk of heart attack and stroke starts to drop immediately after a person stops using tobacco products, and can drop by as much as half after 1 year.”