Tips for a Healthy Heart

February is a month for love, and that includes loving your heart! Our Nutritionist, Emma Bullock-Lynch, shares some practical advice on how to eat well and live a heart-healthy life. These aren't just for February; they're habits to embrace for a lifetime of well-being!

The Foundation of a Healthy Heart = A Healthy Lifestyle

Good heart health isn't just about food; it's about a holistic approach. Emma emphasises these key lifestyle factors:

Eat a Rainbow: A balanced diet is key. Think lots of colourful fruits and vegetables, wholegrains, and lean protein. Try to cut back on processed foods, saturated and trans fats, and added sugars.

Get Moving: Aim for at least 150 minutes of moderate-intensity aerobic exercise each week. Find activities you enjoy, whether it's dancing, brisk walking, or swimming.

Maintain a Healthy Weight: Even small amounts of weight loss can significantly impact heart health if you are overweight or obese.

Ditch the Cigarettes: Smoking is a major heart disease risk factor. Quitting is one of the best things you can do for your heart.

Stress Less: Chronic stress takes a toll on your heart. Explore healthy stress management techniques like exercise, relaxation practices, or simply spending quality time with loved ones.

Get Enough Sleep: Aim for 7-8 hours of sleep each night. Rest is essential for your heart and overall health.

Regular Check-ups: Don't skip those doctor's appointments! Regular check-ups, including blood pressure and cholesterol screenings, are essential for early detection and prevention.

Key Nutrients for a Healthy Heart

Now, let's dive into the key nutrients to support your heart health. 

Fibre-rich Foods: Fibre helps lower cholesterol. Load up on fruits, vegetables, whole grains, and legumes.

Healthy Fats: The omega-3s fatty acids EPA and DHA are both vital for your heart to function. Oily fish is a great source of omega-3, or if you're not a fan of fish you may wish to consider an omega supplement such as Efamol High Strength Omega 3. 

Limit Saturated Fats: These fats can raise bad cholesterol. Be mindful of red meat, processed meats, and full-fat dairy.

Reduce Sodium: High sodium contributes to high blood pressure. Reduce your intake of processed foods, salty snacks, and restaurant meals.

Fruit and Veg: These are packed with essential vitamins, minerals, and antioxidants that protect your heart. Aim for at least five portions daily.

Wholegrains: Choose whole-wheat bread, brown rice, and oatmeal over refined grains for more fibre and nutrients.

Lean Protein: Opt for fish, poultry, and beans, which are lower in saturated fat than red meat.

A Little Extra Support (Always with a Balanced Diet)

If you're looking for a supplement for extra heart health support, Efamol's High Strength Omega 3 is a great choice. Formulated with 450mg of omega-3 (DHA + EPA) to support your heart health, brain and vision. 

Important note: Food supplements should not replace a balanced diet and healthy lifestyle.

This Heart Health Month, take these tips to heart and make lasting changes for a healthier, happier you. Your heart will thank you for it!