Are You Fuelling or Failing Your Heart?.

Your heart works tirelessly to keep your body functioning, taking care of it is one of the most important things you can do for your overall health. While genetics and age play a role in heart health, lifestyle choices have a significant impact. Small, sustainable changes in your daily habits can help to improve your heart health and reduce your risk of cardiovascular disease. Let’s explore the key lifestyle changes that can help you keep your heart in top shape.

Prioritise a heart-healthy diet

What you eat has a direct impact on your heart health. A heart friendly diet focuses on whole, nutrient-dense foods that can help lower bad cholesterol (LDL), boost good cholesterol (HDL) and reduce inflammation.

• Fruits and vegetables rich in potassium to help balance sodium levels. Aim for a variety of colourful produce rich in antioxidants and fibre
• Whole grains to provide sustained energy and improve cholesterol profiles. Replace refined carbs with oats, quinoa and whole-grain bread for better heart health
• Low-fat dairy products and lean protein to maintain heart-friendly nutrient intake. Opt for fish (especially fatty fish like salmon), poultry and plant based proteins like lentils and beans

Foods to limit: Processed foods, trans fats, excess sugar and sodium can contribute to high blood pressure (hypertension) – a leading factor for heart disease.

Reducing sodium intake is a key component of the DASH (Dietary Approaches to Stop Hypertension) diet. Excess salt causes the body to retain water, putting additional strain on blood vessels and increasing blood pressure. By replacing salty snacks with fresh produce and using herbs and spices instead of salt for seasoning, you can take a significant step toward healthier blood pressure levels.

Stay active for a stronger heart

Your heart is a muscle, and like any muscle, it thrives on regular activity. Regular physical activity helps to:

• Lower blood pressure and improve circulation
• Improve cholesterol ratios by increasing HDL (good cholesterol) and reducing LDL (bad cholesterol)
• Enhance overall cardiovascular endurance and strengthen heart muscle
• Maintain a healthy weight

The NHS recommends adults aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week. Activities like brisk walking, cycling, swimming or dancing are great options. Try to include two sessions of resistance training per week to boost overall cardiovascular health. If you’re new to exercise, start small–a daily 10-minute walk can evolve into a robust fitness habit that strengthens your heart.

Manage stress for a healthier heart

Chronic stress can lead to elevated levels of cortisol, which, over time, contributes to increased blood pressure and inflammation. It can also trigger unhealthy coping mechanisms like overeating or smoking.

Practices like mindfulness meditation, yoga, and deep-breathing exercises can help mitigate the effects of stress. Research shows that mindfulness not only reduces stress but also lowers CRP levels, a biomarker of inflammation associated with heart disease.

To incorporate mindfulness into your daily life, consider:

• Spending 5 minutes a day focusing on your breath
• Practicing gratitude journalling to shift your focus to positive aspects of life
• Engaging in guided meditation sessions to calm your mind and body

Are you getting the nutrients your heart needs?

Your diet provides the building blocks for heart health. Certain nutrients are particularly beneficial:

• Magnesium: Found in nuts, seeds, whole grains, and leafy greens, magnesium helps regulate blood pressure and supports healthy heart rhythms
• Potassium: This essential mineral counteracts sodium’s effects and helps maintain balanced blood pressure. Bananas, potatoes, and spinach are excellent sources
• Omega-3 Fatty Acids: Found in fatty acids (like salmon and mackerel), flaxseeds, and walnuts, omega-3s reduce inflammation and support healthy cholesterol levels

Quit smoking and limit alcohol

Smoking damages blood vessels, raises blood pressure, and increases the risk of heart disease. Quitting smoking is one of the best things you can do for your heart, and the benefits begin almost immediately.

Alcohol in moderation:

Excessive alcohol consumption can raise blood pressure and contribute to weight gain. Stick to recommended daily limits.

Prioritise better sleep

Good sleep is vital for a healthy heart. Poor sleep patterns can contribute to high blood pressure, obesity, and increased stress.

Tips for better sleep:

• Stick to a consistent sleep schedule
• Create a calming bedtime routine
• Limit screen time before bed to improve sleep quality

Know your numbers

Regular health checks monitoring of your blood pressure, CRP, and cholesterol levels can help you understand the impact of these lifestyle adjustments and identify areas for improvement. Key metrics to track include:

• Blood Pressure: High readings signal increased risk of heart disease and stroke
• CRP: Elevated levels indicate inflammation, a key factor in heart disease
• Cholesterol Levels: Unhealthy cholesterol levels can lead to plaque buildup to arteries, increasing the risk of heart attacks. Keep LDL cholesterol low and HDL cholesterol high
• Blood Sugar: Manage blood sugar levels to reduce the risk of diabetes, a major risk factor for heart disease

Your heart, your health, your choice

Improving heart health doesn’t require drastic measures. Small, consistent changes in your diet, activity levels, and habits can lead to significant improvements over time. Your heart deserves the best care, and at Randox Health, we’re here to help you every step of the way. Book a health check today and take control of your cardiovascular wellness.