February, Heart Month Tips
Let’s look at our hearts 10 heart health tips
1- Give up smoking
If you’re a smoker, quit. It’s the single best thing you can do for your heart health.
2- Get active
Activity can reduce your risk of developing heart disease. It can also be a great mood booster and stress buster. Do 150 minutes of moderate-intensity aerobic activity every week. One way to achieve this target is by doing 30 minutes of activity on five days a week.
3- Manage your weight.
Being overweight can increase your risk of heart disease. Stick to a healthy, balanced diet low in fat and sugar, with plenty of fruit and vegetables, combined with regular physical activity.
4- Eat more fibre
Eat plenty of fibre to help lower your risk of heart disease – aim for at least 30g a day. Eat fibre from a variety of sources, such as wholemeal bread, bran, oats and wholegrain cereals, potatoes with their skins on, and plenty of fruit and veg.
5- Cut down on saturated fat
Eating too many foods that are high in saturated fat can raise the level of cholesterol in your blood. This increases your risk of heart disease. Choose leaner cuts of meat.
6- Get your 5 A DAY
Eat at least five portions of a variety of fruit and vegetables a day. They’re a good source of fibre, vitamins and minerals. There are lots of tasty ways to get your 5 A DAY, like adding chopped fruit to cereal or including vegetables in your pasta sauces and curries.
7- Cut down on salt
To maintain healthy blood pressure, avoid using salt at the table and try adding less to your cooking. Once you get used to the taste of food without added salt, you can cut it out completely.
8- Eat fish
Eat fish at least twice a week, including a portion of oily fish. Fish such as mackerel, sardines, fresh tuna and salmon are a source of omega-3 fats.
9- Drink less alcohol
Regularly drinking more than the NHS recommends, can have a noticeable impact on your waistline. Try to keep to the recommended daily alcohol limits to reduce the risk of serious problems with your health, including risks to your heart health.
10- Read the food labels
Understanding what is in food and how it fits in with the rest of your diet will help you make healthier choices. Use that traffic light system.