According to the British Heart Foundation, 7.4 million people in the UK are living with some form of cardiovascular disease. However, the good news is that making just a few small changes to your lifestyle can significantly reduce your risk. 

Your diet, level of physical activity, cholesterol, and blood pressure all play a crucial role in your heart health. To help you get started on your journey to a healthier heart, the team at Doctor Care Anywhere has put together five simple and effective ways to live a heart-healthy lifestyle. Incorporating these into your daily routine can lead to long-term benefits for your heart and overall well-being. 

1. Get your sweat on

Exercise is one of the most effective and simple ways to improve your heart health. It not only strengthens your heart but also improves your mood and reduces stress. The NHS exercise guidelines suggest that adults should aim for at least 150 minutes of moderate-intensity activity per week, such as walking, cycling, or swimming. Even short bursts of exercise can make a big difference. 

Whether it’s a brisk walk around the block or a fun dance class, getting moving will benefit your heart health and boost your energy levels. 

2. Take a load off

Being overweight can put additional strain on your heart, increasing your risk of heart disease. To reduce your risk, it’s important to maintain a healthy weight by sticking to a balanced diet that’s low in unhealthy fats and added sugars. 

Try to eat whole foods, such as lean proteins, healthy fats, and plenty of fruits and vegetables. Reducing your calorie intake and opting for home-cooked meals over processed foods can help you manage your weight effectively. 

3. Get your five a day

Eating a variety of fruit and vegetables is essential for heart health. Aim to consume at least five portions of different fruits and vegetables each day. They are packed with essential vitamins, minerals, and dietary fibre, which can help lower cholesterol and blood pressure. 

Quick tips for getting your five a day: 

• Add sliced fruit to your breakfast cereal or smoothies. 
• Add vegetables to pasta sauces, soups, and stews. 
• Snack on fruit instead of sugary snacks. 
  Making these small changes will help you meet your daily goals.
  

4. Fill up on fibre

Eating enough fibre is crucial for heart health. A diet high in fibre helps lower bad cholesterol levels, which reduces your risk of heart disease. The recommended daily intake of fibre is 30g. 

To ensure you get enough, include more whole grains in your diet, such as wholemeal bread, oats, and brown rice. Don’t forget the skin on potatoes, as it’s an excellent source of fibre. By adding more fruit and vegetables into your meals, you’ll be well on your way to reaching your fibre target. 

5. Fight this fat

Not all fats are created equal. While some fats are essential for good health, others can contribute to heart disease. Saturated fats, found in foods like fatty cuts of meat, butter, and full-fat dairy products, can raise your cholesterol and increase your risk of heart disease. 

When shopping for groceries, choose lean cuts of meat, opt for low-fat dairy products, and try cooking with healthier fats such as olive oil or avocado. And remember, “fat-free” options often contain added sugar to enhance flavour, which can still negatively affect your heart health. 

Prioritise Your Heart Health Today

Making these simple changes to your lifestyle is a great way to take care of your heart and overall health. You don't have to make drastic changes overnight—start small, and over time, you’ll notice the benefits. 

For personalised advice on improving your heart health or managing any cardiovascular conditions, don’t hesitate to reach out to a Doctor Care Anywhere GP or an Advanced Clinical Practitioner. With regular check-ups and professional support, you can make heart-healthy choices that last a lifetime.