A doctor has shared the top three things you must do to keep your heart healthy as Jeremy Clarkson opened up about his recent health struggles.
The Grand Tour star, 64, revealed he underwent a heart procedure after a “sudden deterioration” in his well-being. He said he struggled to use the stairs after going for a swim on holiday and the condition only worsened after he got back to the UK.
Clarkson told the Sunday Times doctors warned he had been just “days away” from potentially becoming very ill, adding: “Crikey, that was close.” The Diddly Squat Farm owner is now changing his lifestyle in a bid to avoid further complications.
He joked he is “wondering what water tastes like and if it’s possible to make celery interesting” – but what other changes will Clarkson be making to his daily life? TikTok doctor Dr Sood may have some insight, having shared three cornerstones of heart health you need to practice every day to keep your ticker in good shape. “Here are three tips to improve your cardiovascular health,” he said.
Eat a heart-healthy diet
The doctor explained eating a diet rich in fruits and vegetables, whole grains and lean proteins is essential to promote heart health. Sources of lean protein include white fish, beans, peas and lentils, white poultry meat such as chicken and turkey, some red meats such as lean beef, and some dairy products like low-fat cottage cheese or plain Greek yoghurt. Whole grains include wheat, rye, barley, oats and rice.
“This will make sure you get adequate nutrients and fibre,” Dr Sood added. “Also, opt for healthy fats like avocados and olive oil, while limiting trans fat and saturated fat.”
Dr Sood recommended lowering your sodium intake by “limiting processed food” and “utilising spice to add flavour” rather than opting for too much salt.
Maintain a daily exercise routine
Dr Sood said it was important to include “both strength training and aerobic exercise” in your regular workouts. Aerobic exercises are rhythmic and repetitive and your body’s large muscle groups. Workouts such as walking, running, cycling and swimming are all good choices.
Meanwhile strength training can involve lifting weights or using your body weight to maintain muscle mass. “It is recommended to engage in at least 150 minutes of moderate intensity, or 75 minutes of high intensity, exercise per week,” Dr Sood added.
Manage your stress levels
Dr Sood said managing your stress levels includes practicing mindfulness, which can take the form of yoga, meditation, going on walks in nature and getting enough sleep – about seven to nine hours per night.
People were quick to comment on Dr Sood’s video, with one person writing: “Gotta eat healthy even at a young age.” Meanwhile another agreed: “Great info.”
You can also promote heart health by avoiding smoking and limiting the amount of alcohol you drink.