Healthy Heart Tip: Basics of heart health and how you can reduce your risk

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Basics of heart health and how you can reduce your risk

Maintaining a healthy lifestyle can be challenging, particularly with the conflicting advice found online and on social media about what is good or bad for your health. Surveys conducted in the UK revealed 33% of men and 31% of women had at least two unhealthy traits that could be harming their health.

Coronary heart disease is preventable. By minimising your risk factors and eating a healthy diet, carrying out regular physical activity, not smoking and reducing your alcohol consumption, you’re helping to keep your heart healthy. In this healthy tip, we ways you can benefit your heart health and basic ways you can look after your health.

Healthy eating

Following a Mediterranean-style diet has been proven to be great for your heart health. This way of eating highlights plant-based foods, lots of fibre and healthy unsaturated fats.

The Mediterranean diet involves consuming lots of fruit and vegetables, wholegrains including wholegrain pasta and rice and wholemeal breads, nuts and seeds, beans and extra virgin olive oil. Moderate amounts of fish, seafood, poultry, eggs, cheese and yoghurt. Little or low amounts of red meat, processed foods, sweets, butter and sugary drinks.

Physical activity

Carrying out regular physical activity will help to strengthen your heart muscle to reduce your resting heart rate and blood pressure. You should aim to carry out at least 30 minutes of physical activity five times a week, this will help you to meet the recommended physical activity guidelines and keep you healthy.

If you’re new to physical activity, then make sure you gradually introduce it into your lifestyle and don’t run before you can walk. Try making the activities part of your daily routine and make sure it’s something that you enjoy doing, this way you’re more likely to continue doing it.

Quitting smoking

Seeking support to stop smoking from professionals will help you to improve your heart health. Try setting yourself a date within the next two weeks when you’re going to stop smoking and make sure to remove all your lighters, matches, ashtrays, cigarettes and any other reminders of smoking from your house.

Within six hours of quitting, your heart rate and blood pressure will improve and within two to twelve weeks your blood will pump more efficiently through your heart and muscles.

Reducing alcohol consumption

Drinking alcohol on a regular basis can increase your risk of developing heart disease, increase your blood pressure and cause weight gain. The NHS recommends no more than 14 units per week spread over three or more days, or skip drinking altogether where possible.

If you do regularly consume alcohol, then try to have more alcohol-free days within your week and make sure to choose lower alcoholic or non-alcoholic options where possible. If you need support to help you to reduce your alcohol consumption, seek professional help and advice from your GP.