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5 steps to good heart health


We've outlined 5 key steps to kick off your journey to good heart health.

A healthy heart is an important element of overall wellbeing and vitality, but it’s not enough to hope your ticker stays in good working order!

There are measures each and every one of us should be taking to ensure we maintain good heart health for the long run. Most are simple to work into your daily life, and some are even enjoyable parts to look forward to!

With that being said, La Española has outlined for our blog readers five key steps everyone should implement to be well on the way to good heart health

1) Embrace the Mediterranean diet

If you are a loyal reader of the La Española blog or follower of our social media, you’ll know that we often discuss the endless benefits of living by the Mediterranean diet, much as we do in our homeland of Spain. 

The Mediterranean diet has proven to be an exceptional lifestyle choice for a healthy heart, and its nutritious daily mix of fresh fruits and vegetables, whole grains, legumes and nuts are all key heart boosters. Of course, the Mediterranean diet also allows for red meat (in moderation), and is all about replacing fat-laden foods with healthier options. For instance, swapping out margarine or butter for healthy fat alternatives like La Española Olive Oil goes a long way towards protecting your heart and its overall health.

2) Choose your naughty treats wisely

Looking after your heart doesn’t have to mean giving up the little things you look forward to. If you have a hankering for a glass of vino after a long day, make it red wine. Studies have shown that the antioxidants found in red wine protect the lining of blood vessels in the heart. 

Similarly, if you love nothing more than a square (or ten) of chocolate, opt for dark chocolate offerings. Dark chocolate has been scientifically proven to keep your arteries flexible, amongst other heart-related benefits. So dig in!

3) Get at least 30 minutes of exercise per day

Health professionals say that thirty minutes of moderate exercise is all it takes to be on the right track to a healthy heart. Whether it’s walking, running, working off some energy at the gym or simply doing some vigorous housework, getting your heart pumping is mandatory to making sure it keeps pumping!

4) Have regular health checks

Having regular health check-ups is a preventative measure to ensure any hazardous health problems are detected early. This also goes for heart health

Having an annual check-up and chat with your doctor is something everyone should do, and gives you an opportunity to ask an expert any health-related questions you may have. 

While you are booking in your doctor’s visit, be sure to lock in an appointment with your dentist too. Did you know that gum disease has strong links to heart disease? That’s right, staying on top of your dental health is surprisingly an important heart health step!

5) Rest, relax and recuperate

It goes without saying that stress, anxiety and not getting enough rest can wreck havoc on most areas of your physical health. No part of your body, however, is more detrimentally affected by stress than the heart

Stress, poor lifestyle factors and not getting enough sleep can lead to high blood pressure and cholesterol, both early indicators of heart disease. In turn, stress can often lead to unhealthy eating patterns, smoking and lack of physical activity - which are all serious heart hazards. 

Ensuring you get at least eight hours of sleep per night, prioritising time to rest and relax and learning stress-relieving or meditative practices can be a literal lifesaver. 

Now that we’ve kicked off your journey to good heart health, why not start with stocking your fridge and pantry with Mediterranean diet staples? Pick up a bottle (or two) of La Española Olive Oil at your nearest Coles Supermarket and discover the natural, delicious and nourishing effect this healthy substance can have on your health!