Heart disease is one of the most common serious health conditions affecting our health today. In fact, coronary heart disease remains the number 1 killer in the UK. According to HeartUK, 160,000 people die from heart-related and circulatory diseases every year. Many cases of heart disease are actually preventable, which suggests that factors contributing to heart disease are mainly down to our lifestyle and the choices we make.
These days we’re sitting down at desks for longer, going online instead of getting outdoors. We're also feeling stressed and under pressure more than ever. Here are a few tips to help you proactively keep your ticker in tip-top shape.
Five ways to improve your heart health
- Say no to tobacco
This might seem obvious, but it's arguably the most important thing you can do to protect your heart. Stopping smoking is very hard for most people, but your pharmacy or GP practice will be very happy to help you. You may need to try quitting a few times before you succeed. There are lots of effective things you can buy, so make sure you ask your pharmacist for ways to deal with the cravings.
Most experts now believe that vaping is a safer alternative to smoking cigarettes, so it's probably another good route to quitting. In one study, they found the risk of cancer to be 1% that of regular tabacco smokers.
- Catch more zzzzzzz
Not getting enough shut-eye increases stress. And increased stress levels have been shown to have an adverse effect on your blood pressure. Forcing your body to complete everyday activities without enough sleep is going to catch up on your eventually. It's recommended that you get at least 6-8 hours sleep per night, so make sure you're getting that regularly and your heart will thank you for it!
- Calm down
Getting enough sleep is one thing, but when we're awake our minds race - we overthink, we're constantly busy, and we don't take enough time to reduce the stress in our daily lives. Meditation, painting, playing a musical instrument, getting out in the great outdoors – whatever it is, doing something you enjoy is proven to release serotonin (our happy hormone). Presence of this hormone can help lower our stress hormone cortisol, saving us from an increase in blood pressure, and generally making us feel better. Try our stress-relieving mindfulness routines and see if you feel calmer.
- Get moving
Speaking of serotonin, one thing we can do that releases our happy hormone is exercise. Not only is it good for you, it also makes you feel great! Even if you feel terrible halfway through, by the end of that workout, your sense of achievement will release more of that happy hormone.
Exercising, whether that be at home, in the gym or in a group fitness class, is proven to increase your cardiovascular fitness. This'l help you complete everyday activities with ease, whilst reducing blood pressure and also helping to lose a little weight. Make sure to mix up your exercise methods by doing both cardio like swimming or walking and resistance training (weights).
- Get the balance right
It can get overwhelming with all the advice out there about the latest 'wonder diet' or healthy celebrity chef. With so much varied diet info, it's best not to get daunted and just keep things simple. Balance your carbs, protein and fat - with plenty of fresh fruit and vegetables - to keep your system healthy. Just make sure your saturated fats, sugar and salt isn't too high. Increased salt levels can raise blood pressure, whilst sugars and saturated fats lead to higher blood glucose levels and cholesterol. Ultimately, this all contributes to excess fat. The more fat we carry around with us, the more our heart is under strain - and the most dangerous type is called visceral fat. Find out how to reduce your visceral fat levels.
It's also a good idea to get the balance right when it comes to alcohol. Having a consistently high alcohol intake (14+ units per week) can lead to heart disease, liver problems and certain cancers. You don't have to stop drinking all together! But if you're a regular drinker, how about reducing what you drink during the working week? It might even help to knock back a few more glasses of water when you're on a night on the town.
Keep your health in-check with Evergreen Life
If you want to take more control of your own health and wellbeing, you can do all of this in the Evergreen Life app. We have a handy health and fitness section of our app, where you can record all sorts of personal health information. If you're taking special care of your heart, you might want to record these measurements in the app:
Take control of your health and wellbeing today and keep your heart health in mind.