By Lucy Jones, Lutrition
February is the perfect time to turn our attention to the matters of the heart – not just emotionally, but physically also.
February is Valentines month, but it’s also British Heart Foundation heart health month. Did you know that heart disease continues to be one of the leading causes of ill health, and even death, in the UK?
The reality of poor heart health
It’s easy to sit back and think that you won’t be affected by heart problems. However, it’s thought that more than half of the UK will experience some form of heart or circulatory problem in their lifetime. Not only this, but 25% of deaths in the UK can be linked back to heart or circulatory diseases. These figures aren’t meant to scare you. Rather, they show the reality of poor heart health – something that in many people can be prevented through healthy lifestyle habits.
How can I better look after my heart health?
It’s incredible the power that simple, healthy lifestyle changes can have on helping prevent your risk of developing heart disease.
From quitting smoking and exercising more, to reducing alcohol intake and improving the quality of your diet, there’s lots you can do to show your heart some love.
Let’s explore just three simple changes you can make to improve the quality of your diet.
Eat oily fish once each week
Oily fish are a great source of omega 3. Did you know that just 140g each week offers your weekly requirement for omega 3? The reason that omega 3 is heart friendly is because it’s a polyunsaturated fat that reduces levels of bad cholesterol and can help to maintain or increase levels of good cholesterol. High levels of bad cholesterol are just one of the risk factors for developing heart disease.
Oily fish includes salmon, mackerel, herring, trout and sardines.
Add oats into your daily diet
If you’re not allergic, oats are a healthy addition to most diets. In particular, oats contain a soluble fibre called beta-glucan. Beta-glucan helps reduce bad cholesterol absorption.
Get more oats into your diet by enjoying a bowl of warming porridge or delicious overnight oats, or snack on oat cakes or oat-based cereal bars.
Eat a rainbow of colours
You know that you should be eating your 5-a-day of fruits and vegetables. And, just one of the reasons for doing so is to give your body plenty of antioxidants. Antioxidants help fight against a process known as oxidative damage, which can cause inflammation and increase the risk of heart disease.
The reason you’re often told to eat a rainbow of coloured fruits and vegetables is because the different colours reflect the different antioxidants found within them. So, aim to eat as many colours as you can. Why not set yourself a challenge to complete the rainbow over the next week?
It’s not too complicated
Making heart friendly changes really doesn’t need to be difficult. None of the above suggestions are complicated or even brand new, but they can be effective at preventing heart disease.
Why not try actioning one of these over the next week, and see how you get on?