Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: Back to Basics
12th of July is National Simplicity Day in the UK, and in honour of the day dedicated to simple living, this healthy tip takes heart health back to the basics.
Our health, the food we eat and the exercise we do (or don’t do) are hot topics and it can feel overwhelming and far from simple.
In this week’s healthy tip, we are stripping back the noise and detailing a few easy things we can all start doing from today for a healthy heart.
Mediterranean diet
This way of eating emphasises eating lots of plant-based foods and healthy fats and can reduce your risk of cardiovascular disease.
Eat lots of fruit and vegetables, wholegrains (brown rice, wholemeal bread etc), nuts and seeds and extra virgin olive oil. Eat moderate amounts of fish (especially omega-3 rich fish like salmon) and dairy products. Eat little meat (opt for lean chicken and turkey), sweets, sugary drinks, and processed foods.
30 minutes of exercise
Exercise for 30 minutes at least five days a week. Adults should be active for 150 minutes a week and you can break this up however you like.
Start small if you need to. If you don’t currently have an exercise routine, a brisk walk for 30 minutes a day, five days a week will significantly impact your heart health for the better.
Alcohol & smoking
If you smoke, seek support and work with a professional to help you stop. There is support available so be sure to ask for help. Drinking small amounts of alcohol is unlikely to cause serious consequences alongside a healthy lifestyle, but heavy drinking is a big risk factor for cardiovascular disease.
The NHS recommends drinking no more than 14 units of alcohol a week spread over three or more days, but also state that there is no completely safe level of drinking so skip the alcohol where possible.
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