Spring is upon us, and with the days getting warmer and longer, now’s the perfect time to focus on getting your energy levels back up so you can feel your best for summer. As you do this, consider the most important organ in your body: your heart.
According to the Heart and Stroke Foundation, cardiovascular disease and cerebrovascular disease are the leading causes of death and disability in South Africa, contributing to almost one in six deaths. Yet in many cases, these diseases can be prevented, or at least managed, through early detection and healthy lifestyle choices. Ahead of World Heart Day on September 29th, here are five essential health checks and habits to keep your heart healthy and happy:
- Move regularly
Regular physical activity is one of the most powerful tools for cardiovascular health: it strengthens your heart muscle, improves circulation and helps manage blood pressure and cholesterol levels. The warmer weather also makes spring an ideal time to establish outdoor exercise routines you’ll enjoy, whether that’s running, cycling, hiking or even a brisk walk to the park or through your neighbourhood.
As a rough guide, aim for at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous activity. Strength training twice a week also helps improve your heart health and overall metabolism. If you’re new to exercise or have an existing health condition, start small. Even a 10-minute daily walk can make a meaningful difference to your cardiovascular health. From there, gradually increase duration and intensity as your fitness improves.
- Prioritise quality sleep
Sleep isn’t just about feeling rested: it’s fundamental to your organs functioning properly, including your heart. During quality sleep, your heart rate and blood pressure naturally decrease, giving your cardiovascular system time to recover. Chronic sleep deprivation, on the other hand, has been linked to an increased risk of heart disease, stroke and irregular heart rhythms.
Most adults need seven to nine hours of quality sleep per night. As the days become longer, establish a consistent bedtime routine and create a sleep-friendly environment. Keep your bedroom cool, dark and quiet, avoid screens for at least an hour before bed, and limit your caffeine intake in the afternoon.
- Cholesterol and blood pressure
Your cholesterol levels and blood pressure are two of the most telling indicators of cardiovascular risk. High cholesterol can lead to arterial blockages, while elevated blood pressure puts strain on your heart and blood vessels over time. These conditions are often called “silent killers” because they rarely present symptoms until severe damage has occurred.
The good news is that both are easily monitored with simple tests. A comprehensive cholesterol screening should include total cholesterol, LDL (“bad” cholesterol), HDL (“good” cholesterol) and triglycerides. If you belong to a medical aid, you may be able to get these tests done as part of your plan’s benefits. Fedhealth, for example, offers a screening benefit that includes a full lipogram screening of cholesterol levels for members aged 20 and above, conducted by pathology professionals.
- Make wiser food choices
What you eat directly impacts your cardiovascular health, influencing everything from your cholesterol levels to the inflammation throughout your body. Keep things simple by eating fruits, vegetables, whole grains, lean proteins and healthy fats like olive oil, avocados and nuts. These foods are also packed with antioxidants, fibre and anti-inflammatory compounds that further support your heart’s health.
Aim to fill half your plate with colourful vegetables at each meal including spring vegetables like artichokes, asparagus and leafy greens. At the same time, limit foods that are highly processed or have high levels of sugar and trans fats, as these can contribute to high blood pressure, inflammation and weight gain. Improving your diet doesn’t mean being highly restrictive in what you eat: it’s about finding balance and making gradual, sustainable changes that you can maintain long-term.
- Manage stress for better mental well-being
Chronic stress is often overlooked as a risk factor for heart disease, but multiple studies have shown that chronic psychological stress is associated with an increased risk of heart disease. In addition, depression and anxiety are linked to increased cardiovascular risk. When you’re stressed, your body releases hormones like cortisol and adrenaline that can raise blood pressure, increase heart rate, and promote inflammation. Over time, this constant state of alert can damage your blood vessels and increase the risk of a heart attack or stroke.
Luckily, spring offers natural stress relief opportunities outdoors in nature. Combined with this, activities like meditation, hobbies and social connection can also have a hugely positive effect on your mental health. Simple practices like deep breathing exercises, progressive muscle relaxation or even listening to calming music for 15 minutes daily can also help lower your cortisol levels.
Our heart works tirelessly for us every day, and we hardly ever think about it. This spring, make sure you’re working just as hard to keep it healthy. But improving heart health isn’t about aiming for perfection: it’s about making consistently healthy choices that fit with your lifestyle and abilities. Over time, these become an investment in your heart health that will pay dividends for years to come.
