February is for Heart Health

February Focus: A deep dive into heart health – beyond roses and valentines.

As February arrives, the air is filled with love, red roses, and the anticipation of Valentine's Day. So, let’s take this opportunity to look at our own heart, the vital organ that keeps us ticking, beyond romantic gestures and passion.

We have a 30% chance of dying from heart or artery disease (cardiovascular disease). More people die from heart disease each year than any other cause, but the good news is that heart disease is, in many cases, completely preventable.

So let’s have a look at what we can do to maintain a robust heart and cardiovascular system with a comprehensive lifestyle approach. With the right lifestyle habits, including periodic health check-ups, exercise or movement, stress reduction, quality sleep, and a healthy diet we can maintain and even improve our cholesterol, blood pressure and overall heart health.

1. Regular Health Check-ups:

Begin with knowing your family history, this is so important for understanding your health in general. And then get to know your blood pressure and pulse levels, what are normal for you, even if there is no family history of disease. If you have a family history of heart disease you are at increased risk of developing it yourself, that doesn’t mean you will, just that your risk is higher. If you are at risk, see your doctor and get regular check-ups which should include monitoring your blood pressure and heart rhythms (ECG) and some detailed cardiovascular blood tests for things like lipase, triglycerides and cholesterol.

2. Eat a heart healthy diet:

Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit your intake of ultra processed foods (sliced packaged bread, breakfast cereal, ready meals, crisps), saturated fats, and added sugars.

Eat oily fish such as tuna, salmon, mackerel, herring, pilchards, sardines and anchovies as well as nuts and seeds, high in vitamin E, essential fats and minerals which help to increase HDL cholesterol and reduce inflammation.  Fruit and veg, porridge oats, nuts, seeds and pulses contain plenty of fibre, which gathers up used cholesterol in the gut and helps excrete it before it is reabsorbed. They are also good sources of potassium, calcium and magnesium, important for heart health.

Salt is getting more press these days and is probably less harmful than it was believed to be, but still worth being moderate with it.

However, you can be liberal with turmeric and ginger in your cooking. These spices not only add flavour but are also believed to be powerful antioxidants with anti-inflammatory properties that can contribute to improved arterial health and reduced inflammation. The same goes for garlic which has been associated with reducing blood platelet stickiness, promoting healthy blood pressure, and helping in maintaining optimal cholesterol and triglyceride levels.

3. Move your body:

Regular physical activity is a must for a healthy heart. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, coupled with muscle-strengthening activities on two or more days a week. Find activities you enjoy to make fitness a sustainable part of your routine. This doesn’t have to be gym sessions or running marathons, though they are excellent activities too. It can be walks, or hikes, running, dancing, yoga, tennis, squash, badminton, swimming, gardening and you know housework is a great activity for health. As we get older, muscle strengthening exercises are vital for general fitness but also to keep the heart, a muscle, healthy. A little bit of weightlifting goes a long way, and whilst that is probably a gym activity it can also be a passive activity such as lifting the shopping bags, laundry up the stairs, playing with children or grandchildren and gardening. If the gym sounds daunting, try some resistance bands and low weight kettle bells or medicine balls at home with an app. Yoga and pilates are great for flexibility. If you can combine some activity outside in nature all the better. The BLC has regular hikes and tennis activities to join.

4. Stay calm:

Chronic stress can impact your heart health enormously so it is important to manage it. Explore stress reduction techniques such as meditation, mindfulness practices, deep breathing exercises, yoga, or hobbies that bring joy. Try to prioritise moments of relaxation to support your mental and cardiovascular well-being.

5. Prioritize quality sleep:

Ensure you get 7-9 hours of quality sleep each night. Establish a consistent sleep schedule, create a relaxing bedtime routine, and optimise your sleep environment to promote restorative sleep. Try leavinge your phone outside the bedroom.

While these lifestyle recommendations provide a good basic foundation for heart health, individual needs may vary. Always consult with a healthcare professional before making significant changes, especially if you have existing health conditions. By incorporating these practices into your daily life, you can proactively nurture your cardiovascular well-being and enjoy a heart-healthy lifestyle.

‘Knowing is not enough, we must apply, willing is not enough, we must do’ (Bruce Lee).

Carrie Cannon Health Coach @ CarrieCannonCoaching