According to the British Heart Foundation, heart and circulatory diseases are responsible for a quarter of all deaths in the UK. That’s equivalent to more than 170,000 deaths a year, and one death every three minutes. As a result, the importance of looking after our hearts cannot be understated.
We all know that eating a healthy, balanced diet and exercising regularly are important for keeping our hearts healthy. But what does this really mean? And what else can we do to look after heart health?
Below, we’ll cover 11 tips for a healthy heart.
1. Reduce your salt intake
Eating lots of salt can lead to high blood pressure, which increases strain on the heart and can increase the risk of heart disease. According to NHS guidelines, adults shouldn’t consume more than six grams of salt per day, which is about one teaspoon.
If you’re trying to eat less salt, as well as avoiding foods like bacon, cheese, and olives, it’s worth making an effort to check labels on pre-packaged foods. To work out the amount of salt in food, simply multiply the amount of sodium by 2.5. The British Heart Foundation also offers a list of high salt foods to watch out for.
Other useful ways to lower your salt intake include seasoning food with pepper, herbs, and garlic rather than salt; keeping an eye out for salt in products like cooking sauces; and swapping salty snacks for fruit and other low-salt options.
Check out our article, 9 ways to lower your salt intake, for more information.
2. Check your cholesterol and blood pressure
Having high cholesterol and/or blood pressure can put your heart health at risk and increase the likelihood of having a heart attack or stroke.
When the pressure of blood in arteries is too high, the heart has to work harder to pump blood around the body. And too much cholesterol (a fatty substance that travels in the blood) can clog up arteries and increase the risk of developing heart disease.
So, it’s important to get your blood pressure and cholesterol levels checked regularly, particularly if you have a family history of these conditions. You can do so at your GP surgery, local pharmacy, or as part of an NHS Health Check. You can also buy a blood pressure machine* to monitor it yourself at home.
To learn what a healthy blood pressure reading should look like, head to the British Heart Foundation website. And to read about how a cholesterol check works, take a look at this NHS page.
Making lifestyle changes such as being more active and eating a healthy diet can help reduce blood pressure and cholesterol levels. You can learn more in our articles: 10 natural ways to lower blood pressure, 5 tips to help lower cholesterol, and 10 delicious foods that can boost heart health. You might also be interested in reading about the DASH diet, which was created to help improve high blood pressure.
3. Choose your fats wisely
While we all need some fat in our diet to stay healthy, eating too much – especially saturated fats that raise cholesterol levels – can increase the risk of heart disease.
Saturated fats are found in a range of foods including meat and dairy products, as well as in plant foods.
Trans fats are a type of saturated fat that are especially problematic. They’re formed when manufacturers turn liquid oils into solid fats through a process called hydrogenation and are often found in packaged confectionery foods such as biscuits, margarine, and fried food.
It’s useful to look out for ‘partially hydrogenated oils’ on product ingredients as this is how trans fats are often listed.
On the other hand, unsaturated fats come from plant sources and are liquid at room temperature. This means they’re less likely to clog up arteries and cause heart problems. They also contain essential omega-3 fatty acids which slow the development of plaque in arteries.
Unsaturated fats can be found in plant oils (like olive and sunflower oil), fish (such as salmon and cod), and nuts and seeds. Check out this list of 10 foods that are high in healthy unsaturated fats from Very Well Fit for ideas.
Health checks for living well, longer
We all have different reasons for getting health checks – reassurance, motivation, curiosity.
With Bupa, you’ll find the health check that gives you the right knowledge for you. Because when you know what’s going on, you’re empowered to take action, and feel better.
Plus, Rest Less members get 20% off all Bupa Health Checks.
4. Spend time with loved ones
Connecting with others is important for both our mental and physical health.
Perhaps surprisingly, research has shown that loneliness is linked with high blood pressure and an increased risk of heart disease. It’s also been shown to increase levels of cortisol (the stress hormone), which can negatively impact circulation and put pressure on the heart.
If you’ve been feeling lonely lately or would like to start socialising more, you might find it helpful to read our articles: 8 ways to help tackle feelings of loneliness and 9 different ways to meet new people.
Alternatively, why not consider joining a community group on Rest Less Events? There’s everything from lunch clubs and art history groups to quizzes and book clubs.
5. Take care of your oral health
The condition of your teeth and gums can affect your overall health, including your heart.
Over time, gum disease and inflammation can affect the bloodstream and damage blood vessels in the heart and brain.
Luckily, by keeping on top of your oral hygiene and visiting the dentist regularly, you can prevent and treat gum disease – and therefore protect your heart, too.
You can find more information in our articles: 8 reasons why oral hygiene is key for overall health and 9 ways to improve oral hygiene.
6. Say no to smoking
According to the British Heart Foundation, at least 15,000 UK deaths from heart and circulatory diseases are attributed to smoking each year.
This is because the chemicals inhaled from cigarettes leave a sticky residue in the arteries, which other fatty materials then stick to.
If the arteries get damaged or clogged up, this can increase the risk of a heart attack or stroke. So, giving up smoking is one of the best things you can do for your heart health.
Plus, you’ll begin to reap the benefits almost instantly. For example, just 20 minutes after a person has finished a cigarette, their heart rate and blood pressure will return to normal and, after a year, the risk of heart attack will be halved. It’s also worth remaining mindful of secondhand smoke.
For advice, have a read of our article: 7 tips for quitting smoking.
7. Explore ways to manage stress
We all feel stressed sometimes, and a certain amount of stress can actually be healthy. However, if you’re often feeling stressed, you might find it helpful to make some changes as high or constant stress levels could increase your risk of heart conditions.
Research suggests that stress could be as important a risk factor for heart disease as high blood pressure or smoking because it can cause arteries to become inflamed.
Similarly, stress is linked with other unhealthy habits that can have a bearing on heart health. For example, when you’re stressed you might be more inclined to smoke, over-indulge in comfort foods, or binge drink. Over time, these activities can lead to high cholesterol levels, high blood pressure, and type 2 diabetes – all of which can affect heart health.
If you’ve been feeling stressed or anxious recently, it’s worth taking a look at our article: 7 tips for coping with stress and anxiety.
8. Maintain a healthy weight
Maintaining a healthy weight is important for heart health as having a lot of body fat – particularly around your midsection – can raise cholesterol and blood pressure levels, and put you at risk of conditions like type 2 diabetes and heart disease.
Losing weight can seem like a large undertaking, but making some simple adjustments to your lifestyle can have a significant impact. For example, gradually increasing your activity levels and swapping out high-fat and sugary foods for healthier alternatives can make all the difference. You’ll find plenty of inspiration in the fitness and exercise and diet and nutrition sections of our website.
Or, why not sign up for a virtual fitness class on Rest Less Events?
9. Moderate your alcohol intake
Studies have found a link between regularly drinking large amounts of alcohol and high blood pressure.
The NHS advises that adults should drink no more than 14 units of alcohol per week, and should spread alcohol consumption over three or more days. For tips on cutting down, check out our articles: How to make healthier drink choices and 10 tips to stay alcohol-free beyond dry January.
Health checks for living well, longer
We all have different reasons for getting health checks – reassurance, motivation, curiosity.
With Bupa, you’ll find the health check that gives you the right knowledge for you. Because when you know what’s going on, you’re empowered to take action, and feel better.
Plus, Rest Less members get 20% off all Bupa Health Checks.
10. Take steps towards a more active lifestyle
Taking part in regular physical activity is one of the most important things you can do for your health. Not only can exercise help to reduce blood pressure and cholesterol levels, but it also aids weight management and can boost brain health.
This study found that people with higher amounts of lean muscle were less likely to have a heart attack or heart failure. So, building and maintaining muscle through strength training and balance exercises can be an effective way to improve heart health.
For ideas on how to increase your activity levels, head over to the fitness and exercise section of our website. Here, you’ll find articles like 17 creative ways to increase your step count and 12 rewarding activities to do while walking. Or, why not sign up for a virtual fitness class on Rest Less Events?
11. Consider getting a dog
Dogs don’t just fill our hearts and make us feel happy – they can actually make us healthier, too. And there’s evidence to suggest that having a dog can improve heart health.
Studies have shown that owning a dog is linked to lower blood pressure and reduced cholesterol and fat levels. In fact, just stroking a dog can instantly lower blood pressure.
You can learn more in our article: 10 benefits of owning a pet. Or, if you’re unable to commit to owning a pet at the moment, you could consider spending time with animals in other ways. For example, offering to walk a neighbour’s dog, or signing up to pet care websites like Tailster, which allow you to connect with dog owners in your area.
Final thoughts…
Heart disease affects more than 170,000 people in the UK every year, so it’s important to consider how to keep our hearts healthy. And the good news is that through simple lifestyle changes, everyone can take steps towards having a healthier heart.
For further reading, head over to the general health section of our website. Here, you’ll find articles like 12 foods that can improve circulation and 10 delicious foods that can boost heart health.
How do you look after your heart health? Are there any other tips you’d like to add that we haven’t mentioned? We’d love to hear from you in the comments below.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
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