February is Heart Month, a time to celebrate love and health. While you’re picking out Valentine's cards and gifts, don’t forget to show some love to your own heart. Heart health is essential for overall well-being, and small, manageable lifestyle changes can make a big difference in reducing your risk of heart disease. 

According to the British Heart Foundation, coronary heart disease (CHD) remains the leading cause of death worldwide. Yet, up to 80% of heart attacks can be prevented through healthier habits. Let’s explore how to improve your heart health by focusing on key areas: diet, exercise, sleep, stress management, and overall lifestyle changes. 

1. Diet and Your Heart: Fuelling a Healthier Future 

Your diet plays a vital role in supporting heart health. Prioritising nutrient-dense foods while avoiding processed options is key. 

Heart-Healthy Foods to Embrace: 

• Fresh vegetables and fruits 
• Whole grains 
• Nuts, seeds, legumes, and healthy fats (e.g., olive oil) 
• Herbs and spices for flavour without added salt 

Foods to Limit: 

• Sugary snacks and drinks 
• Processed and fried foods 
• Red and processed meats 
• Alcohol 

A Mediterranean-style diet, rich in fruits, vegetables, whole grains, and oily fish, has been shown to reduce heart-related complications. Studies, like the Lyon Diet Heart Study, have highlighted its ability to lower the risk of death after a heart attack. 

Quick Tip: Balance is essential. Be mindful of portion sizes, listen to your hunger cues, and slow down while eating to savour your meals.

2. Exercise and Heart Health: Keep Moving for a Stronger Heart 

Physical inactivity accounts for 1 in 10 premature deaths worldwide. Regular exercise improves heart health, reduces stress, and strengthens muscles. 

Recommended Activity Levels: 

• 150 minutes of moderate exercise weekly (e.g., brisk walking, cycling, or dancing) 
• Resistance training twice a week to maintain muscle mass and lower cardiovascular risks 

Studies show that active men and women reduce their risk of coronary heart disease by 10-20%. Whether it’s swimming, a gym class, or a lunchtime walk, find an activity you enjoy—it’s easier to stick with it! 

3. Sleep and Heart Health: Rest Your Way to Wellness 

Good sleep is essential for a healthy heart. During rest, your blood pressure decreases, and your heart rate slows down, allowing your body to recover. Poor sleep, on the other hand, increases the risk of high blood pressure, heart attacks, and other cardiovascular issues. 

In fact, in Matthew Walker’s book “Why We Sleep”, he states that during the switch from daylight savings time in March in the Northern Hemisphere, the 1-hour loss of sleep comes with a spike in hospital records of heart attacks the following day. Conversely in autumn when the clocks go back and we gain an hour of sleep opportunity, the rate of heart attacks significantly decrease. Sleep is so important not just for our heart health and this is not stressed enough in the medical profession.  

Tips for Better Sleep: 

• Aim for 7-9 hours of quality sleep each night. 
• Avoid screens and bright lights at least an hour before bed. 
• Create a calming bedtime routine to wind down. 
• Stay hydrated throughout the day and avoid heavy meals close to bedtime. 

Prioritising rest is as important for your heart as exercise and nutrition. 

4. Managing Stress for Heart Health 

Chronic stress can take a toll on your heart. It activates the "fight or flight" response, raising blood pressure and heart rate. Over time, this can lead to serious health issues, including heart disease. 

Stress Management Tips: 

• Practice mindfulness or meditation to calm your mind. 
• Try breathing exercises like box breathing: 
• Inhale deeply for 4 seconds. 
• Hold your breath for 4 seconds. 
• Exhale slowly for 4 seconds. 
• Hold for 4 seconds and repeat. 

Studies on positive psychology show that gratitude, optimism, and a sense of purpose reduce cardiovascular risks. Build a support system, prioritise social connections, and don’t forget to laugh—it can lower blood pressure and boost your immunity! 

5. Easy Steps to Take Care of Your Heart Today

Making small changes today can significantly improve your heart health over time. 

Quick Wins for Heart Health: 

• Replace processed snacks with nuts or fruit. 
• Take a short walk during lunch breaks. 
• Set a regular bedtime to ensure 8 hours of sleep. 
• Quit smoking and limit alcohol intake. 
• Focus on foods that are high in fibre and rich in healthy fats. 

By looking after your physical, mental, and emotional health, you’ll not only feel better but significantly reduce your risk of heart disease. 

Why Heart Health Matters 

Your heart works tirelessly to support you—show it the care it deserves. By adopting healthier habits like regular exercise, a nutrient-rich diet, and stress management, you can significantly reduce your risk of heart disease and enjoy a healthier, happier life. 

Take the first step toward better heart health with a heart health test. Through our partnership with Medichecks, you can receive 10% off all tests using code DCA10. 

For a more detailed understanding of your heart health, consider advanced cardiovascular imaging with Scan.com. Identify potential issues early and act with confidence. Book your heart scan today.