Thursday, July 23, 2026

Eight actions to take for a healthy heart

This visual is human-created, AI-aided

I recently heard about this term “Life’s Essential Eight”. What is it and how does it matter in our lives?

Life’s Essential Eight was coined by the American Heart Association (AHA).

They comprise eight key measures to improve and maintain your heart and general cardiovascular health.

This means these eight practices will help lower your risk for heart disease, stroke and other major health issues.

Really? Then what are these eight factors? I would like to see if it is possible for me to do all of them.

Spoken like most of us!

You don’t need to eat “special” foods like what so many companies and labels are trying to sell you.

The first essential factor is eating better.

The key to eating is the balance of ordinary foods you consume.

You don’t need to eat “special” foods like what so many companies and labels are trying to sell you.

Vegetables, fruits, nuts, legumes and whole grains should be at the top of your list to eat every day.

You should also eat plenty of lean animal proteins like chicken (without the skin), fish and seafood, and plant-based proteins like beans, lentils and tofu.

You should drink plenty of water throughout the day, and not only when you are thirsty.

If you like coffee or tea, try to drink it without sugar.

For cardiovascular health, you should avoid anything processed, fatty foods and salty food.

Fat because it can lead to atherosclerosis, i.e. plaques in your blood vessels that can grow large enough to block the blood vessel.

Salt because it can worsen your high blood pressure.

The AHA also suggests that we cook more at home rather than eating out, so that we can control what we eat.

We should also watch our portion size so that we don’t overeat.

I knew my eating was going to be a major factor. Sigh. OK, let me guess, exercise is the second?

Yes.

The AHA recommends either 150 minutes of moderate aerobic activity per week or 75 minutes of vigorous aerobic activity per week.

Moderate activity includes brisk walking, dancing, breast stroke in swimming and Zumba.

Vigorous activity includes running, hiking, swimming styles other than breast stroke, and vigorous dancing.

Strength training is not aerobic activity and should be done twice a week for at least 1.5 hours separately.

The idea is movement more than exercise.

Modern people spend too much time sitting still at the work desk or at home watching TV.

If we aim to get up and move every 20 minutes, even if it is a walk to the kitchen to drink water, it is far better than being still for hours straight.

Note that you don’t feel very energised if you don’t move anyway.

I get that diet and exercise are going to be part of any heart health advice. What are the other six?

You definitely have to quit smoking or any other form of tobacco.

Another big lifestyle factor is to get adequate sleep.

Sleep is an essential component of cardiovascular health because sleep gives you better brain function (alertness, focus, decision-making, memory, problem-solving), and improved mood and energy.

Sleep also boosts your immune system and allows your body to heal and repair its damaged cells and tissues.

You, as an adult, need about seven to nine hours of sleep a night.

If you don’t get enough sleep, after a while, you will be more at risk for all kinds of diseases like heart disease, high blood pressure, diabetes and high cholesterol.

To get good sleep, it is important to go to bed at the same time every night so that you can wake up the same time every morning.

This regulates your body’s circadian rhythm.

In this modern age, avoid all sorts of stimulating activity (like video games) and blue light from your phone and computer before you sleep.

Use a filter if you have to.

What are the last four essential things?

So far, we have talked about lifestyle factors, meaning things completely – more or less – within your control.

Another lifestyle factor is not getting obese.

This is also mostly within your control, especially if you control what you eat and exercise regularly.

You can calculate your body mass index (BMI) with this formula: BMI = Your weight (in kilogrammes)/Your height x your height (in metres)

Your BMI should not be over 25 or less than 18.5.

So the eight essential factors are all within my control?

Not all.

The sixth, seventh and eighth factors are controlling your blood cholesterol, blood sugar and blood pressure.

High blood cholesterol is only partially within your control as genetic factors play a lot into whether or not you develop this condition.

So are diabetes and high blood pressure.

You can eat smart and exercise right all your life and still develop these diseases simply because of the combination of your genes and body type.

However, if you do essential items number one to five, you would be able to lower the risk of number six to eight to some degree at least.

For the rest of it, you will have to see a doctor and be prescribed pills to manage them.

by Dr YLM graduated as a medical doctor, and has been writing for many years on various subjects such as medicine, health, computers and entertainment. For further information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

Sunday, July 19, 2026

Seven healthy foods for your brain

Photo: Magnific

These different foods have different properties and compounds that can enhance brain health in different ways.

New research suggests that a structured programme that combines regular exercise with a brain-friendly diet may help improve memory and thinking skills in older adults who are at a higher risk of dementia.

The two-year study followed more than 1,000 adults aged between 60-77 across 11 Latin American countries who had risk factors such as high blood pressure, high cholesterol or smoking.

Half the participants completed supervised exercise four times a week, received personalised brain-healthy nutrition advice and took part in cognitive training, social activities and regular health monitoring.

The comparison group, meanwhile, received general health advice and attended four one-hour meetings over the two years.

Researchers found that those following the structured programme performed better in cognition, episodic memory, executive function and procession speed tests, suggesting that lifestyle changes may help protect cognitive health.

Here are their top seven recommendations:

1. Brazil nuts

Make nuts your new go-to brain-boosting snack.

“Healthy fats give brain cells structure and function, so I would recommend adding nuts to your shopping list,” suggests British dietitian Lesley Reid.

She recommends Brazil nuts in particular, because as well as containing all the healthy fats, they are also rich in selenium, which is a powerful antioxidant that is great for the brain.

“Have no more than three Brazil nuts per day because they’re pretty powerful,” she advises.

“Have them raw as a snack, or chop them up and mix them through a yoghurt.”

2. Chickpeas

Getting enough protein is also vital for brain health.

“We want to make sure we eat enough good protein sources because proteins are broken down into amino acids, and amino acids are the building blocks of all our cells,” explains Reid.

She adds that amino acids play a particularly important role in neurotransmitters, which make connections in the brain.

Many people think of protein shakes, meat and eggs when it comes to protein, but chickpeas are a great underrated source.

“Tins of chickpeas are a really good source of protein which are pretty cheap,” she says.

“You could roast them, add them to a salad, or blend them up and make them into a hummus to have with bread or as a dip with vegetables.”

3. Blueberries

“One colour of the rainbow that we are often missing from our diet is dark purple, and purple foods like blueberries are another great thing to add to your shopping list,” says Reid.

Blueberries are bursting full with brain-boosting properties, including flavonoids such as anthocyanins and quercetin.

“Research suggests that anthocyanins reduce brain inflammation, stimulate the growth of new brain cells and improve blood flow to the areas responsible for memory and focus,” says British nutritionist Priya Kannath.

“In addition, quercetin is a natural anti-inflammatory compound that helps protect brain cells from damage caused by everyday oxidative stress.”

Frozen blueberries are great because they last much longer than fresh ones.

“You can add them into smoothies, have them with porridge or blitz them with some yoghurt,” she recommends.

4. Green leafy vegetables

“Green leafy vegetables, such as kale and spinach, are rich in magnesium, high in B vitamins and are really good at supporting your energy production and nervous system function,” says Reid.

“They are also very high in vitamin C and offer that antioxidant protection, so are really good for brain function.”

Leafy greens are incredibly versatile and can be incorporated into your diet in many different ways.

“You could steam them, add them into curries, soups and casserole dishes.

“You could also add them into a quiche or into a green smoothie,” suggests Kannath.

5. Oily fish

“Research suggests that higher omega-3 intake has been linked to lower levels of beta amyloid proteins that are associated with Alzheimer’s disease,” says Kannath.

She notes that oily fish, such as sardines and salmon, are a great source of omega-3 fatty acids.

“I would recommend aiming for at least two portions of oily fish a week to get that omega-3 support,” she suggests.

“Canned fish is particularly great because it contains the softened bones of the fish, which will give an extra boost of vitamin D and calcium.

“However, if you prefer buying fresh or frozen fish, you could bake it, make a curry or grill it.”

6. Dark chocolate

“The more cocoa dark chocolate contains, the better it is,” says Kannath.

“Dark chocolate contains flavonoids – such as epicatechin, catechins and procyanidins – that can support cognitive function and also improve the blood flow to the brain.”

She recommends choosing a dark chocolate that is at least 70% cocoa.

“l would recommend eating a square of dark chocolate a day after your evening meal,” she says.

7. Extra virgin olive oil

“Extra virgin olive oil contains anti-inflammatory properties that can help support vascular health which is central to brain health,” says Kannath.

“I would recommend drizzling a little bit of extra virgin olive oil over a salad.” – PA Media/dpa