As we step into February, we are reminded that Heart Month is just around the corner.
Heart Month is a time to raise awareness about heart disease and the importance of cardiovascular health.
Heart Month serves as an opportunity for us all to reflect on our heart health, take proactive steps to improve it, and support efforts to educate others.
There are several ways you can improve your own heart health, small changes can lead to big differences
Why Should You Care About Heart Health?
Heart disease doesn’t discriminate. It affects men and women, young and old, and it’s often preventable with the right lifestyle choices. In fact, cardiovascular diseases are the leading cause of death in the UK, accounting for a quarter of all deaths each year. That is a staggering statistic. But here’s the good news: we have the power to reduce our risk through small, manageable changes that can make a big difference over time.
“Heart and circulatory diseases cause a quarter of all deaths in the UK, that’s more than 170,000 deaths each year – an average of 480 deaths each day or one every three minutes in the UK” – British Heart Foundation
Small Step for Big Changes: How You Can Improve Your Heart Health
We often think of heart health as something that requires extreme measures, but the truth is, simple daily habits can have a significant impact. Let’s take a look at some actionable changes that can help improve your cardiovascular health:
Balanced Diet
A heart-healthy diet is key to reducing your risk of cardiovascular disease. Aim for a low-fat, high-fibre diet rich in fresh fruits and vegetables (5 portions a day) and whole grains. Keep salt intake under 6g per day, and manage your saturated fat intake and excessive sugar intake should be avoided.
1. Balanced Diet – The Fuel Your Heart Needs
A healthy diet doesn’t have to mean a boring one. By focusing on a diet rich in fruits, vegetables, whole grains, and lean proteins, you’re giving your heart the nutrients it needs to function at its best.
- Aim for variety: Include a rainbow of fruits and vegetables in your meals. The more colourful your plate, the better it is for your heart.
- Cut back on salt: We often unknowingly consume too much salt, which will raise blood pressure. Try seasoning your food with herbs and spices instead of salt.
- Watch your fat intake: Opt for healthy fats found in foods like olive oil, avocados, and nuts, and limit your intake of saturated fats.
- Be mindful of sugar: Too much sugar, particularly in processed foods, can increase your risk of heart disease. Swap sugary snacks for natural
2. Stay Active – Get Moving, Feel Better
Exercise doesn’t have to be intense to be effective. Something as simple as a 30-minute brisk walk each day can significantly boost your heart health.
- Aerobic activities like walking, swimming, or cycling can help strengthen your heart and improve circulation.
- Find an activity you enjoy: It’s easier to stick with exercise if it’s something you enjoy. Whether it’s dancing, yoga, or playing a sport, find something that makes you look forward to getting active.
- Consistency is key: Aim for at least 150 minutes of moderate-intensity exercise a week. That’s just 30 minutes, 5 days a week.
3. Give Up Smoking – It’s Never Too Late
We all know smoking is harmful, but when it comes to heart disease, the effects can be devastating. Smoking contributes to high blood pressure, reduces oxygen in the blood, and increases the buildup of fatty deposits in the arteries.
The good news is, the benefits of quitting start almost immediately:
- Within 20 minutes, your heart rate and blood pressure drop.
- After just 12 hours, the carbon monoxide level in your blood drops to normal.
- Within a few months, your circulation and lung function start improving.
The NHS reports that you’re three times more likely to quit for good when you use their support services, like stop-smoking programs or products such as nicotine patches or gum.
4. Reduce Alcohol Consumption – Know Your Limits
While it’s okay to enjoy a drink occasionally, drinking too much alcohol can lead to high blood pressure, heart failure, and stroke. The NHS recommends that both men and women limit their intake to 14 units of alcohol per week, and if you drink that much, spread it out over at least three days.
- Drink-free days: Consider taking several alcohol-free days each week. This gives your liver and heart a chance to recover.
- Mind your portions: If you’re unsure how much a unit is, there are plenty of apps available that can help you track your intake.
Remember, moderation is key. And if you’re struggling to cut down, support is available to help you make those changes.
Have you watched our Webinar with Director of Wellbeing, Oli Patrick?
Do you know your numbers? This brilliant webinar, hosted by our Director of Wellbeing, delves into Cardiovascular diseases and why it is so important to track your key metrics.
Watch our webinars here: www.latusgroup.co.uk/webinars
Ways you can Support Heart Health Education in the Workplace
The Vault – Your Ultimate Resource for Workplace Wellness
We can help you educate your employees on heart health with carefully crafted posters, infographics and social media posts.
The Vault is an exclusive service that offers an array of assets made for you to promote important wellness days, as well as educational materials to enrich your team’s knowledge about nutrition, mental health, and a myriad of other wellness topics.
We have a range of assets available for Heart Month available for you to download and share with your colleagues.
Register for the Vault for access >> https://www.thevault.latusgroup.co.uk/registration/
