Love your heart this Valetine's Day
To mark Heart Health month, our Cardiovascular prevention team (EloPe) share how to keep your heart healthy and prevent conditions affecting one of our most vital organs.
Cardiovascular disease (CVD), including heart attacks and strokes, affects over seven million people in the UK, with our surrounding boroughs having some of the highest rates of early CVD in the country. The good news is that much of it can be prevented with some simple actions.
Did you know?
- Fewer than one in three adults in England eat the recommended five portions of fruit and vegetables per day.
- 33% of men and 45% of women do not meet the recommended 150 minutes of physical activity per week.
Alongside key risk factors such as diabetes, smoking, and obesity, CVD risks are influenced by a mix of biological, social, and environmental factors. However, many cases can be prevented or managed through healthier lifestyle choices, such as:
Regular exercise
Guidelines recommend completing 150 minutes of moderate physical activity per week, including walking, cycling and yoga.
Alternatively, 75 minutes of intense physical activity per week including, running, swimming and strength training. This will help keep your heart and blood vessels in a healthy state.
By focussing on building up strong muscles through resistance exercises and lifting weights, you can also reduce weight gain, particularly around the abdominal area.
Our ELoPe team has joined forces with Parkrun to plan local events, encouraging staff and patients to run, jog or walk in a social and fun way. You can find your nearest parkrun here.
A balanced diet
- Incorporate more fruits and vegetables into your diet, with a focus on leafy greens rather than sugary fruits.
- Choose whole grains, such as brown rice, whole wheat pasta, and whole grain bread. If you're aiming to lose weight or manage diabetes, limit your carbohydrate intake.
- Minimise unhealthy (saturated) fats and opt for healthier fats, such as monounsaturated fats. Include protein-rich foods like fish, eggs, skinless poultry, and legumes.
- Reduce your salt consumption to help maintain healthy blood pressure levels.
- Be mindful of your alcohol intake, with UK guidelines recommending no more than 14 units per week.
- Watch your portion sizes if you're working towards weight loss.
Stop Smoking
Quitting smoking is one of the most significant decisions a person can make for their health. It's a journey that requires determination, support, and a good understanding of the benefits of becoming smoke-free. Increasingly, vaping and smokeless tobacco are being recognised as potentially harmful. Find your nearest support service and quit smoking today."
Stress management
Stress can be a risk factor for CVD and lead to unhealthy habits. Talking to friends and family or a healthcare professional about your worries can help you reduce your stress levels. Other tools to manage your stress could include, meditation, yoga, starting a new hobby or journaling your thoughts.
Know your numbers
Knowing if you have a risk factor such as high blood pressure or high cholesterol and how to reduce it, could prevent future CVD. Understand how you can manage your blood pressure at home and reduce.
If you are aged 40 or over you can ask your GP for a free NHS Health Check to help you better understand your CVD risk and remember to ask for your numbers – know your blood pressure, cholesterol and BMI.
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