February is synonymous with hearts and flowers, but beneath the romance lies a vital organ that works tirelessly to keep us going every single day. With heart disease still one of the leading causes of death, it’s worth taking a moment to think about how we can show our hearts some love, not just in February, but all year round.
Obesity, high blood pressure, high cholesterol, and type 2 diabetes, often linked to poor diet and lack of movement, increase our risk of heart attack, stroke, heart failure, and irregular heart rhythms like atrial fibrillation. The good news? Small, consistent changes to our daily habits can make a big difference.
Cut Back Where it Counts
Reducing sugar, saturated fat, and alcohol intake is a great place to start. It’s not always easy, but there are ways to make it more manageable.
Fibre is Your Friend
Soluble fibre (from oats, beans, apples, and pears – skin on if you can!) helps lower LDL or “bad” cholesterol. Insoluble fibre (from whole grains and vegetables) supports digestion and helps with weight management, which in turn benefits your heart. Fibre will also help fill you up, making is less likely for you to reach for a sugary snack in between meals.
Choosing the Right Fats
Omega-3 fatty acids are your heart’s best friend. These clever fats don’t just support cardiovascular health, they also help with hormone production, skin health, and even give your brain those feel-good signals. You’ll find omega-3s in oily fish, like salmon, mackerel, anchovies, herrings, and sardines, as well as in tofu, seaweed, flaxseeds, chia seeds, and walnuts.
Navigating Social Sips
Alcohol tends to pop up at most celebrations, whether it is a birthday, wedding, Christmas party or a summer BBQ. If cutting it out completely isn’t realistic, try alternating with a glass of water between drinks. It helps reduce your overall intake and can save you from the dreaded hangover. You can zing up your glass of water by adding slices of citrus fruit or herbs like mint and basil. And yes, drinking from a nice glass really does make a difference!
Move Your Body
Aim for at least 15 minutes of cardiovascular exercise per day. Gym workouts are great, but not always practical, so a brisk walk or gentle jog can work wonders. If you’re homebound with little ones or other commitments, grab a skipping rope and head to the garden. It’s fun, effective, and the kids can join in too.
Your heart works hard for you, so let’s love our heart with some daily TLC. Small steps, big impact.
