Cardiovascular disease remains one of the biggest killers in the UK which is why it’s so important we look after our hearts. There are plenty of simple tweaks you can make to your daily routine that can help to keep your heart healthy and in great shape which we’ve covered below:
Stub out the smoking habit
It’s gotta go! Smoking can damage the blood vessels leading to your heart, brain and other important parts of your body which makes you FOUR times more likely to die of a heart attack or stroke, and THREE times more likely to die from sudden cardiac death.
We know that quitting smoking isn’t easy, especially on your own. That’s why we’re on hand to support you and your quit. Click here to access personalised support, advice and prescribed stop smoking treatments from our specialist practitioners in your area.
Get moving
Having an active lifestyle can reduce your risk of having a heart attack or developing heart disease and helps to control common heart disease risk factors such as high blood pressure, high cholesterol and being overweight.
This heart-healthy habit can also help to strengthen your bones and muscles and is sure to put you in a good mood after, all thanks to its release of the feel-good hormone known as endorphins.
PS: an ‘active lifestyle’ doesn’t have to mean going to the gym every day – daily walks are more than enough!
Get in your 5-a-day
Fruit and veg are packed full of vitamins and minerals that can support your heart health and are also an important part of an overall healthy diet.
There are 5 ways you can squeeze in your 5 portions of fruit and veg a day:
- fresh
- frozen
- dried
- juiced
- tinned (in juice or water)
For fresh, frozen or canned fruit and veg, one portion is 80g which is equal to about one apple, one banana, a handful of grapes and three tablespoons of corn.
One portion of dried fruit is 30g which is about 1 heaped tablespoon of raisins or 3 dried apricots.
We know portion sizes can sometimes be tricky, so click here to learn how to measure portions using the palm of your hand – it’s a game-changer!
Start eating more fish
It’s o-fish-ial – fish is great for your heart health!
Fish like salmon and sardines are a brilliant source of omega-3 which can help to protect against heart disease and is also vital for your brain health!
If you don’t eat fish, you can get your omega-3 in from flaxseeds, chia seeds, walnuts and soya beans.
Click here for our tasty nutritionist-chosen fish (and non-fish) recipes.
For FREE personalised support to improve your diet and achieve and maintain a healthy weight, click here.
Switch salt for herbs and spices
Salt contains high amounts of sodium which is often linked to high blood pressure – a major risk factor for heart disease.
Try switching out the salt for peppers, herbs, spices and lemon or limes when seasoning your food. We also recommend swapping salty, processed meats like bacon and sausages for white meats like chicken or turkey to keep that salt intake low.