2 days agoNew York StateComments Off on Doctor shares 3-minute habit for office workers to cut heart disease risk
Heart disease affects millions of people right across the world, yet one doctor says that prevention can start with something as ordinary as a few minutes of movement between tasks. Dr. Reem Hasan, from Covent Garden Medical Centre, argues that people often picture drastic diets or punishing gym plans, when the real power lies in smaller little habits that are carried out often. As she puts it: ‘Small changes, done daily, are what protect your heart over the long term.’ (Picture: Dr. Reem Hasan/SWNS)
Dr. Hasan says that the simplest place to start is with movement. She advocates everyday activity over anything extreme and points out that even a short but fairly quick daily walk can make a genuine difference. ‘A brisk 30 minute walk a day can lower blood pressure, reduce inflammation and strengthen the heart’, she says. Office workers are told to use short three to five minute bursts of movement between meetings which she says can be surprisingly effective. ‘It’s not about perfection or intensity; consistency is what makes the difference’. (Picture: Getty Images)
Keeping your alcohol intake quite modest is another factor. According to Dr. Hasan, the heart performs best with low or even zero alcohol. She advises sticking to NHS guidance by keeping weekly intake to no more than 14 units. ‘Even cutting down by just a few units a week can improve wellbeing within months,’ the GP says. She also recommends planning two to three consecutive alcohol free days each week to give your heart rhythm and blood pressure a chance to recover. (Picture: Getty Images)
Regular health checks come next on the list. Many common risk factors for heart disease develop quietly, which means that people often tend not to spot changes until much later on. Dr. Hasan wants individuals to keep an eye on their blood pressure, cholesterol profile, blood glucose (or Hba1C), weight and their waist circumference. ‘A quick GP, pharmacy or workplace health check can identify early changes, long before they become dangerous’, she said. ‘Early intervention is one of the most powerful ways to prevent serious heart problems’. (Picture: Getty Images)
Food choices also play a rather hefty role in the good doctor’s sage advice. Dr. Hasan encourages people to build meals around plants. Which means vegetables, beans, lentils, whole grains, nuts and seeds. She suggests aiming for colourful plates to help get a mix of nutrients and antioxidants. ‘It’s not about the perfect diet, simply shift your plate towards plants most of the time and consider how to incorporate elements of the Mediterranean diet in your routine’, she said. Her focus is on healthy fats, lean proteins and whole grains with minimal red meat. (Picture: Getty Images)
A little thought and work around sleep and stress management round out her guidance. Dr. Hasan recommends aiming for seven to nine hours of sleep each night to help support blood pressure and hormone balance. She also points people toward simple daily habits to manage stress such as deep breathing, journaling, short outdoor walks and mindfulness. ‘Chronic stress and poor sleep raise inflammation, increase blood pressure and drive unhealthy coping behaviours’, she said. ‘Looking after your mental wellbeing is essential preventive care for your heart’. (Picture: Getty Images)
Together these steps form a pattern of preventative behaviour that feels more like a guide to steady healthy heart maintenance than a suggestion of dramatic life overhaul. With more than 7.6 million people in the UK living with heart disease, the clear message here is that familiar changes made routinely can offer real protection. Sometimes a few minutes between meetings or phone call can start the momentum off. It might just extend your life… (Picture: Getty Images)Add Metro as a Preferred Source on GoogleAdd as preferred source
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