I’ll get straight to it, it’s these!

  1. Don’t Smoke

  2. Be a Healthy Weight

  3. Have a Healthy Diet

  4. Get 3 hours exercise/activity a week

  5. Get Enough Sleep

Heart disease remains a leading cause of concern worldwide. While some risk factors are beyond our control, there's a lot we can do to reduce our chances and live healthier lives. All is not lost though, according to Eric Rimm, (who was recently interviewed on Zoe), there are 5 key lifestyle factors that affect your risk. For every one of these that you can ‘tick off’ and say yes to, your risk reduces.

1. Ditch the Fags: Smoking is one of the most significant risk factors for heart disease. It damages blood vessels, increases blood pressure, and is a massive contributor to atherosclerosis in your arteries. This is inflammation which makes the arteries ‘fur up’ and get narrower. Quitting smoking, regardless of how long you've been a smoker, is the single most impactful action you can take for your heart health. Resources and support groups are readily available to help you on your smoke-free journey.

2. Maintain a Healthy Weight: Being overweight or obese puts increased stress on your heart. Aim for a healthy weight for your height and body type. Even losing a moderate amount of weight can significantly improve your heart health and overall well-being. Getting the proportions of a meal right is a good start. And definitely avoid ultra processed ‘foods’.

3. Fuel Your Body Right: Eating a healthy diet is crucial for maintaining a healthy heart. Focus on consuming plenty of fruits, vegetables, and whole grains. Choose lean protein sources like fish, poultry, and legumes (beans and pulses). Limit unhealthy fats, such as saturated and trans fats, found in processed foods, fried foods, and fatty meats. Additionally, reduce your intake of added sugar and salt. Remember, a balanced and nutritious diet plays a vital role in keeping your heart and the rest of you, functioning optimally. This is also a gut friendly diet.

4. Move Your Body: Regular physical activity strengthens your heart, improves blood flow, and helps manage weight. It also helps your body repair itself more efficiently. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Even small bursts of activity throughout the day can make a difference. Find activities you enjoy, whether it's brisk walking, swimming, cycling, or dancing. Get your heart pumping and reap the numerous benefits of regular exercise.

5. Prioritize Sleep: Getting enough quality sleep is essential for overall health, including your heart. Aim for 7-8 hours of sleep each night. When you're well-rested, your body has a chance to repair and rejuvenate itself, leading to improved cardiovascular health. Practice good sleep hygiene habits, such as establishing a regular sleep schedule, creating a relaxing bedtime routine, and maintaining a comfortable sleep environment.

Remember, taking care of your heart is an investment in your future. By incorporating these simple yet effective strategies into your daily life, you can significantly reduce your risk of heart disease and live a longer, healthier life. Consult your doctor for personalised advice and guidance tailored to your individual needs and health history.