12 Ways To Help Your Heart

Follow these simple lifestyle tips to boost your heart health

1 Understand cholesterol

Too much of this fatty substance in your blood raises your risk of heart disease, stroke and vascular dementia. There are two main types – the ‘good’ HDL cholesterol fights the ‘bad’ non-HDL cholesterol,which sticks to blood vessel walls, clogging them and leading to heart attacks. Lower cholesterol by exercising, not smoking and reducing the saturated fat you eat. Steam or grill food instead of frying. Your GP may suggest medication. If you’re worried, talk to your doctor or call the British Heart Foundation heart helpline on 0300 330 3311.

2 Eat smart

A healthy diet helps your heart. Eat plenty of wholegrain cereals, brown rice and grains, as fibre can help reduce cholesterol. And get your five-a-day of fruit and veg. Oily fish (salmon, mackerel) contains omega 3 fatty acids, which help lower blood pressure. Try an omega 3 supplement if you think you might not be getting enough. ‘Omega 3s also maintain the health of the eyes, immune function and brain,’ says nutritionist Dr Emma Derbyshire.

3 Reduce salt

Too much salt can raise your blood pressure and therefore your risk of coronary heart disease and stroke. Your daily limit is 1tsp (6g), but most of us have more. ‘Much of the salt we eat is hidden in processed foods, such as ready meals, crisps, biscuits and processed meats,’ says Dr Melanie Wynne-Jones. Avoid adding salt to food, and instead use herbs and spices in cooking for flavour.

4 Stop smoking