Heart Month: 3 Ways to Show Your Heart Some Love

Did you know that over 8 million people in the UK are living with cardiovascular disease (CVD) - the name for conditions that affect the heart and blood vessels?

Sadly, CVD is responsible for around a quarter of all deaths in the UK. 

This is sobering, but positively, cardiovascular disease is something we can actively reduce our risk of. According to the British Heart Foundation, an estimated 70% of CVD cases in the UK are caused by risk factors that we can change, like physical inactivity and smoking. In other words, many cases are preventable. 

So, let’s talk about three steps you can take to look after your heart. 

1. Move your body (aiming for 30 minutes a day, most days) 

Being physically active can reduce cardiovascular risk by up to 35%, but 1 in 3 men and 1 in 2 women in the UK aren't active enough. We're advised to aim for 150 minutes of moderate-intensity activity a week for good health. Or roughly 30 minutes most days. 

There can be many barriers to sticking with exercise, and understanding yours is key to finding a way to make exercise a habit. So, for example, if you’ve had a negative experience with exercise in the past, or the thought of the gym fills you with dread, starting a reframe of how you think about movement can help. Because if you don’t enjoy the movement you do, you’re much less likely to stick with it. 

Instead of stereotypical “exercise” like the gym, try walking while listening to a podcast, or meeting a friend for a walk and talk or try a new type of feel-good movement like a dance class. The best movement is the type you enjoy. 

If time is the issue, think about how you could make exercise part of your daily routine, biking or walking your commute (or part of it) or taking part of your lunch break to include a walk. Or starting with a 10 minute workout at home - here are some simple workouts from the NHS.

Anything that raises your heart rate and warms up your body counts as exercise. Over time, aim to include a mix of aerobic activity, strength and balance work.

If you’re brand new to exercise or if you have medical conditions or concerns, chat to your G.P. before getting started.

2. Make a few swaps in your diet  

A healthy diet can protect your heart. Adding more fruit, vegetables, fibre and healthy fats in your diet can all add up to a lower cardiovascular disease risk.

Here are a few simple swaps to try:

• add an extra portion of fruit to your daily diet - on yoghurt, in your breakfast or as a snack.
• start your evening meal with a veggie starter - this could be as simple as a handful (7) cherry tomatoes or half an avocado or carrot sticks
• swap from white bread to wholemeal, from white pasta to wholemeal, regular crackers to oatcakes to increase your fibre intake
• include beans peas and lentils in your diet 3-4 times a week for another fibre boost
• snack on a handful (30g) of unsalted nuts as a daily habit - this will provide fibre and healthy fats
• choose oats for breakfast - they contain beta glucan, a type if fibre that can help to reduce LDL cholesterol levels
• include oily fish at least once a week for omega-3 fats that support heart health - try Matt's recipe for herby salmon rolled in vegetables.

3. Know your numbers

High cholesterol and high blood pressure are two major risk factors for heart disease. But for most part, they have no symptoms, which means many people don’t realise they’re affected. 

It’s estimated that around 5 million adults in the UK have undiagnosed high blood pressure and close to half of adults have raised cholesterol. That’s why checking your cholesterol and blood pressure matters. 

If you’re aged 40 or over and living in the UK, you’re eligible for a free NHS Health Check. This looks at the health of your heart and blood vessels and gives you a cardiovascular risk score, showing your risk of developing a heart or circulation problem over the next 10 years, such as heart disease, stroke, type 2 diabetes or kidney disease. 

Some pharmacies also offer blood pressure and cholesterol checks, which can be a helpful option if you’re not yet eligible for an NHS Health Check, or if you have a phharmacy local to you that's easy to visit.