February is Heart Health Awareness Month, a perfect time to focus on keeping our tickers in top shape. Our Nutritionist, Emma Bullock-Lynch, shares some invaluable advice on how to eat your way to a healthier heart. It's not just about February, though – these tips are for a lifetime of heart health!
The Foundation of a Healthy Heart = A Healthy Lifestyle
Good heart health isn't just about food; it's about a holistic approach. Emma emphasizes these key lifestyle factors:
Eat a Rainbow: A balanced diet is the cornerstone. Think vibrant fruits and vegetables, whole grains, and lean protein. Minimise 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.
Sleep Soundly: Aim for 7-8 hours of quality sleep each night. Rest is crucial for overall health, including heart 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 nutritional specifics:
Fibre is Your Friend: Fibre helps lower cholesterol. Load up on fruits, vegetables, whole grains, and legumes.
Embrace Healthy Fats: Monounsaturated and polyunsaturated fats are heart-healthy. Find them in oily fish, avocados, nuts, seeds, and olive oil.
Limit Saturated Fats: These fats can raise bad cholesterol. Be mindful of red meat, processed meats, and full-fat dairy.
Sodium Watch: High sodium contributes to high blood pressure. Reduce your intake of processed foods, salty snacks, and restaurant meals.
Fruit and Veg Power: These are packed with essential vitamins, minerals, and antioxidants that protect your heart. Aim for at least five servings daily.
Wholesome Wholegrains: Choose whole-wheat bread, brown rice, and oatmeal over refined grains for more fibre and nutrients.
Lean Protein Picks: 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, Wassen's Coenzyme Q10 is a great choice. Formulated with Vitamin B1 to support normal heart function, Vitamin B2 to reduce tiredness and fatigue, and Zinc for normal cognitive function.
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!
