1. Get a move on
Regular exercise is one of the most effective ways to keep your cardiovascular system functioning well.. Not only does it strengthen your heart and lungs, but it burns calories and helps you maintain a healthy weight. This is importantas being overweight or obese significantly increases your risk of heart disease, particularly if the extra weight is concentrated around your midsection. Exercise also lowers blood pressure, increases circulation and relieves stress, all of which contribute to good heart health.
For the best results, aim to get in at least 30 to 60 minutes of moderate intensity exercise on most days of the week. It doesn't have to be a massive gym session – activities such as walking the dog or going for a bike ride with your kids all count. If you're struggling for time, try breaking it down into three 10-minute sessions throughout the day, and remember that all types of movement are good – including gardening, housework, and taking a brisk stroll to the shops.
2. Stop smoking
If you're a smoker, quitting can make a dramatic difference to the health of your heart. Many of the chemicals found in tobacco products contribute to a build-up of plaque within your blood vessels, causing them to narrow. This is called atherosclerosis, and it increases your risk of high blood pressure and the clots and blockages that cause heart attack and stroke. What's more, the carbon monoxide in cigarettes displaces oxygen in your bloodstream, forcing your heart to work that much harder to circulate enough oxygen to meet your body's needs.
By quitting, you'll enjoy improved circulation, lower blood pressure and higher levels of good cholesterol, plus you'll breathe easier during workouts, so you can really push yourself to strengthen your heart. Quitting smoking is a challenge, but there are many tried and tested programmes designed to give you the support you need – for instance, Allen Carr's Easyway to Stop Smoking, which has helped thousands of people break their smoking habit.
3. Ditch the processed food
Processed foods are usually full of salt, sugar and saturated fat, all of which have been linked to obesity, inflammation and high blood pressure, which in turn increase your risk of heart disease. By cutting out the junk, you'll make room in your diet for a whole rainbow of fruits, vegetables and other health-boosting foods instead.
Eating a well-balanced, varied diet is one of the best ways to maintain a healthy weight and give your body all the nutrients it needs to function correctly. Certain foods can have a particularly positive impact on your heart – for instance, fruits and vegetables contain powerful antioxidants that help reduce your risk of heart disease and other conditions, while unsaturated fats from sources such as avocados, nuts, olive oil, salmon and other oily fish can help lower bad cholesterol in the blood and relieve inflammation. Keep an eye on your alcohol intake, as well –having just one glass a day for women, or two for men may have a protective effect on your heart, but any more risks contributing to obesity, high blood pressure and other health issues.
4. Get a check-up
High blood pressure can be a warning sign of heart disease, so it's important to get yours checked regularly, particularly if you are overweight or have a family history of heart trouble. By visiting your doctor or scheduling a health screening on a regular basis (Vitality members can get a Vitality Healthcheck through our Vitality partner LloydsPharmacy), you'll be better able to assess whether your body mass index (BMI) is within a safe range, or whether you show any other risk factors.
For those over the age of 45, it can also be a good idea to get cholesterol and blood glucose levels checked, as high readings for either of these are sometimes associated with increased heart disease risk. By spotting potential problems early, you'll be able to make lifestyle changes or undergo any treatments needed to help ensure a positive outcome.
5. Relax
Constant stress can contribute to high blood pressure, not to mention harmful coping mechanisms such as excessive drinking, smoking or comfort eating, all of which have potential knock-on effects for your health. By finding healthier ways to manage your stress, you can protect your heart and feel better about yourself all in one. For instance, exercise is one of the best natural stress busters – whether you prefer to work out your frustrations with some vigorous cardio, soothe your body and mind with gentle yoga, or head out for a walk with a friend, it's a great way to use up those stress hormones and restore balance.
Exercise also helps improve the quality of your sleep. A lack of sleep has been associated with increased risk of heart disease, diabetes, obesity and other health issues, so it's vital to get enough for your body's needs. Most people need about seven to nine hours of sleep a night in order to function at their best, so make sure you make sleep a priority and stick to a consistent schedule to make the most of your shut-eye. If you ever struggle to nod off, check out our tips for getting a great night's sleep.
Find out more tips on maintaining a healthy lifestyle with The Vitality Blog. Plus find out more about how Vitality can help you to stay healthy.
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