February is National Heart Month and whilst Valentine’s Day is traditionally when we should show the people we love just how much we love them, it is also a great time to remember that if you want to keep a healthy heart you need some love too!
Eat a heart healthy diet
A balanced diet can go a long way to supporting a healthy heart. High blood pressure and high cholesterol are two important factors when looking at the risk of heart disease, so how can we eat better and keep our hearts healthier?
Eat at least 5 portions of fruit and veg a day
If you struggle with this, try and mix it up so you won’t get bored: go for strawberries with your breakfast one day, apple the next; broccoli on Monday, cauliflower on Tuesday etc. Homemade soups and salads are a great way of getting a whole host of fruits and vegetables into your diet in one go.
Reduce your salt intake
Too much salt can increase the risk of high blood pressure, which in turn can increase the risk of heart disease. Where possible only eat a small amount of food that is high in salt and try not to add extra salt to meals at the dinner table: many people add salt as a matter of habit without even trying the food first, so make sure you’re not taking in more salt than you need.
Eat the right fat
Saturated fats are associated with increased levels of cholesterol in the blood. So try and replace some of the saturated and trans fats in your diet with healthier fats. Cook with olive oil or coconut oil instead of butter. Swap your bacon and avocado wrap for just avocado. Make at least one night a week fish night – why not try salmon, tuna, mackerel or trout – they’re a great source of polyunsaturated fats. Reduce your sweet treat intake by replacing one snack a day with nuts instead of biscuits. Small steps like these can make a big difference and in turn can help to support a healthier heart.
Vitamin B1
This particular vitamin, also known as Thiamine, contributes to the normal function of the heart. It can be found in foods such as cereals, grains, nuts and seeds. Vitamin B1 can also be found in yeast, so ‘love it or hate it’, Marmite is a great source of this vitamin but it is also high in salt, so don’t over do it!
Support a healthy heart with regular activity and exercise
People who regularly take exercise and maintain their activity levels are more likely to have a healthy heart: the British Heart Foundation has some great tips on how to get moving and reduce your risk of heart disease. Exercise will also help you to control your weight, and can help reduce both your blood pressure and cholesterol.
And don’t forget the importance of down-time: taking time out to de-stress and relax lowers your heart rate and your blood pressure.