National Heart Month runs throughout February, it was created by the British Heart Foundation in the UK to help raise awareness around Cardiovascular disease and to encourage you to take action to protect your most vital organ. Whether its learning about prevention, making healthier lifestyle choices or supporting the British Heart Foundation, this month is about prioritising heart health for yourself and those around you. Declared by the World Health Organisation, heart disease is the UK and the world’s number one cause for mortality. The British Heart Foundation is asking the public to take simple steps this month to improve the health of their hearts.
Making Small Changes
Keeping your heart healthy doesn’t have to be complicated. Small changes to your lifestyle can significantly lower your risk of heart disease. Here are some essential tips:
- Eat a Heart-Healthy Diet
- Incorporate more fruits, vegetables, whole grains, and lean proteins into your meals.
- Reduce saturated fats, trans fats, and salt.
- Include heart-healthy fats like those found in nuts, seeds, avocados, and oily fish.
- Aim for at least 150 minutes of moderate aerobic activity, such as brisk walking or cycling, every week.
- Practice mindfulness, meditation, or yoga to reduce stress levels. A calm mind leads to a healthier heart.
- Smoking is a major risk factor for heart disease. Seek support from services like NHS Smokefree to quit.
- Monitor your blood pressure and cholesterol levels with routine health checks. Early detection can make a huge difference.
How to Eat Healthy Without Giving Up Foods You Love
Eating for your heart doesn’t mean sacrificing all your favourite foods! Here’s how you can enjoy delicious meals while keeping your heart happy:
- Follow the 80/20 Rule: Eat heart-healthy meals 80% of the time and allow yourself indulgences 20% of the time. This balance helps you to stay consistent without feeling like you're missing out.
- Make Simple Swaps:
- Replace deep-fried snacks with air-fried or baked options.
- Swap butter for heart-healthy spreads like avocado or olive oil-based alternatives.
- Choose dark chocolate (70% cocoa or higher) over milk chocolate for a sweet treat.
- Portion Sizes: Savour smaller portions of indulgent foods to satisfy cravings without overdoing it.
- Home Cooking: Preparing meals yourself allows you to control the ingredients and make heart-healthy choices.
BOOK A NUTRITION WORKSHOP WITH GLO
Watch Sara Jubb’s Expert Tips on Heart-Healthy Eating
We’re excited to share a video prepared by Sara Jubb, our resident nutritionist, who breaks down practical tips for eating a heart-healthy diet while still enjoying the foods you love. Be sure to check it out on YouTube here —inspiring you to make positive changes.
National Heart Month is the perfect opportunity to focus on your heart health and inspire others to do the same. Whether you’re starting small with dietary tweaks or committing to an exercise routine, every step counts. Together, let’s make heart health a priority this February!