Start new heart health habits

Your heart is vital to your overall health, delivering oxygen, supporting your immune system, and keeping your body functioning. 

At any age, a healthy lifestyle can help prevent heart disease and reduce the risk of heart attack or stroke. Staying active, eating a balanced diet, and regularly monitoring your blood pressure are practical ways to protect your heart.

Small changes make a big difference. Start gradually and they’ll soon become healthy habits.

Here are five to get you started:

Make physical activity part of your daily routine

In horticulture, physical work is part of the job, and that’s a great start! But to really give your heart the workout it needs, it’s important to include movement outside of work that gets it beating faster. Aim for at least 150 minutes of moderate or 75 minutes of vigorous or physical activity each week. But what does that mean?

• Moderate activity should raise your heart rate and make you breathe faster, but you should still be able to hold a conversation. If you can talk but not sing, you’re in the moderate zone.
• Vigorous activity makes you breathe hard and fast, and you won’t be able to say more than a few words without pausing for breath.

Choose activities you enjoy. Whether it’s a walk through the woods, a swim, or a team sport and make them part of your weekly routine.

Learn how to reduce stress

Studies suggest that the high levels of cortisol from long-term stress can increase blood cholesterol, triglycerides, blood sugar, and blood pressure.

Take the time to find simple ways to reduce stress in your daily life such as mindfulness, breathing exercises, exercise, talking to a friend or writing down how you feel.

If you are feeling under pressure or stressed, there is a 24/7 Telephone Support available through our free Health & Wellbeing platform/app for those who would benefit from a conversation to help deal more effectively with personal or work related issues.

Learn some new, healthy recipes

Nowadays there are so many healthy options recipes on offer you’re spoilt for choice. Introduce one or two a week and try out something new – lower calorie content, meat-free, gluten-free or simply a smaller portion size.

Swap unhealthy snacks with heart-friendly alternatives such as fruits, nuts, Greek yoghurt, which are packed with nutrition. Include heart healthy fats that are found in avocados, olive oil, nuts and seeds. These can help with your cholesterol levels.

It’s also important to stay hydrated as it helps your heart pump blood more efficiently so carry a water bottle with you – but make sure you drink it!

'Know your numbers' for a healthy heart

Your heart health is central to your overall wellbeing, it powers everything that gives your body life, from transporting vital oxygen to supporting your immune system. Taking the time to ‘Know Your Numbers’ by checking your blood pressure is a simple but powerful step in looking after your heart.

High blood pressure, also known as hypertension, often has no symptoms. If left unmanaged, it puts extra strain on your heart and blood vessels and increases your risk of serious health conditions like stroke or heart disease.

Take action now

Don’t wait for symptoms, get your blood pressure checked. It’s quick, simple, and painless, and you can do it at your GP surgery, local pharmacy, some workplaces, or even at home with a monitor.