aboutlookingafterthehealthofyourheart.

Eat Smarter

HeartHealthy Tips:

Fitness First

The British Heart Foundation suggests you complete 150 minutes of activity weekly, roughly 30 minutes a day, and try to work out at an intensity where you can still hold a conversation.

Great exercises include walking, swimming, running, cycling, and yoga. Changing your daily routine to include taking the stairs instead of the lift is a great way to start.

For further helpful advice to improve your heart health, check out page 30.

A healthy diet can help reduce your risk of developing coronary heart disease and stop you from gaining weight, reducing your risk of diabetes and high blood pressure.

Keep your diet high in fruit, veg and whole-grain foods, as well as low in red meat. And reduce your salt and fat intake and swap high-fat snacks like crisps, cakes and biscuits for fresh or dried fruit and raw veggies instead.

Quit Smoking

Research shows that if you quit for 28 days, you’re five times more likely to quit smoking for good.

The sooner you quit, the sooner you’ll notice the difference. After 48 hours of not smoking, all carbon monoxide is flushed out of your system. After 2 – 12 weeks, your circulation will improve. And after 3 – 9 months, breathing problems will be enhanced as your lung function increases by up to 10%.

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