Hearts are a key symbol on Valentine’s Day, but they are about more than just romance – they play a vital role in our everyday lives, keeping you healthy every day. Looking after your heart is a year-round act of self-care.
Here are some facts about why heart health matters, and some simple ways you can show your heart a little love:
Why heart health is so important
Heart and circulatory diseases cause around a quarter of all deaths in the UK, or around 170,000 deaths each year – an average of 460 deaths each day, or one every three minutes in the UK.
Coronary Heart Disease (CHD) is the most common cause of heart attacks and remains one of the leading causes of death worldwide.
Coronary Heart Disease occurs when blood supply to the heart muscle is reduced due to a build-up of fatty deposits (atheroma) inside the coronary arteries. Over time, these arteries can narrow, lose their elasticity and even become blocked.
If the coronary arteries become partially blocked, enough to restrict blood and oxygen to the heart, angina may occur. Angina is a pain in the chest that is usually triggered by physical activity or stress and is a warning sign of CHD.
If a complete blockage occurs, such as when unstable plaque breaks away and causes a blood clot that ‘plugs’ the artery, part of the heart muscle will become starved of oxygen and damaged – this is a heart attack.
Who is most at risk?
Someone is more at risk of developing CHD if they have the following risk factors:
Natural risks
- Age
- Sex – men are more at risk of developing CHD at an early age
- Family history of heart disease
Clinical risks
- High blood pressure
- High cholesterol
- Diabetes
- Being overweight or obese
Lifestyle risks
- Smoking
- Unhealthy diet
- Lack of physical activity
The good news is many of these risks can be reduced with positive lifestyle changes.
How to show your heart some love!
Eat healthily
Valentine’s Day treats are fine but aim for balance. The NHS recommends eating a healthy balanced diet that includes:
- At least 5 portions of a variety of fruit and vegetables every day – chocolate covered strawberries don’t count!
- Base meals on higher fibre starchy foods like potatoes, bread, rice or pasta
- Dairy or dairy alternatives (such as soya drinks)
- Beans, pulses, fish, eggs, meat and other protein
- Unsaturated oils and spreads, and eat them in small amounts
- Plenty of fluids (at least 6-8 glasses a day)
Not all fats should be avoided completely – some foods contain mono and poly-unsaturated fats which are ‘heart-healthy’. These fats can be found in foods such as avocados, nuts, salmon, and sardines.
Stay active and exercise
Regular physical activity strengthens your heart, helps control cholesterol and blood pressure, and supports a healthy weight.
The NHS recommends 150 minutes of moderate exercise each week. There are many ways you can incorporate more exercise into your daily routine – you don’t have to join a gym! Walking is a great place to start, or why not try cycling or even do a workout in your living room. The NHS Active 10 app is a great way to track how active you are.
If you’re a smoker – consider quitting
Smoking significantly increases your risk of heart and circulatory diseases. The chemicals in cigarettes can damage your heart and blood vessels, making heart disease more likely.
You’re more likely to quit if you have support. Visit the NHS website for more information on the free and friendly stop smoking services available.
Drink less alcohol
A celebratory glass of wine or fizz can be part of Valentine’s Day, but drinking more than is recommended can impact your weight and increase health risks, including those affecting your heart.
Try to stick within NHS guidelines and consider alcohol-free alternatives.
It’s never too late to make positive changes to your lifestyle and to start taking proper care of your heart health! So, this Valentine’s Day, why not enjoy a home cooked meal, get active by going for a walk, or swap the chocolates for a more personal gift?
Remember, if you have any concerns about your heart health, it’s important to speak to your GP.
Enjoy the Valentine’s Day celebrations and here’s to a heart healthy year.