Start new heart health habits

1 April 2024


2 min read

Your Heart Health is central to overall good health – it’s responsible for just about everything that gives your body life – from the transportation of vital oxygen to the success of your immune system.

Embracing a healthy lifestyle at any age can prevent heart disease and lower your risk for a heart attack or stroke – so being active and eating nutritionally balanced foods are two ways in which you can take care of your heart. Another is by monitoring and managing your blood pressure on a regular basis.

There are lots of small and easy changes you can make. Introduce them gradually and you’ll soon see that they become habits in no time!

Here are 4 to get you started:

1. Take physical exercise

Make a daily walk your new habit. Even taking a walk around your neighbourhood or getting out on your lunchbreak is beneficial not only as it’s a low impact exercise, a change of scene and fresh air is important for your mental health too.

A healthy heart is one that gets exercised, at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. Whether you walk or run, play sports or swim, make sure you build enough active minutes into your week. It doesn’t have to be a chore—find a physical activity you enjoy and just stick with it.

2. 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.

3. 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!

4. Download our free Health & Wellbeing app

Packed full of valuable advice and support for your fitness, nutrition, mental health and more, it’s a great way to start creating new habits which can have a positive impact on your overall health, and importantly your heart health.

Not only will you find loads of delicious recipe ideas and achievable fitness and exercise plans, there’s advice on ways to help you sleep better and manage stress. There’s also articles to read, podcasts for encouragement and educational videos to watch – all created by experts.