Healthy hearts, happier lives: 10 tips to keep your heart in shape
Looking after your heart is one of the best things you can do for your overall health and wellbeing. At Bluebird Care St Albans & Hertsmere, we focus on practical, achievable steps that can make a real difference for you and your loved ones. That’s why we’ve put together ten simple tips to help keep your heart healthy and strong.
1. Quit smoking
Giving up smoking is the single most impactful change you can make for your heart. Within a year of quitting, your risk of a heart attack drops significantly.
2. Stay active
Regular physical activity helps lower your risk of heart disease. Aim for around 150 minutes of moderate exercise a week, or 30 minutes most days. Even gentle walks around the neighbourhood can make a difference.
3. Keep an eye on your weight
Maintaining a healthy weight reduces strain on your heart. Focus on a balanced diet with plenty of fruit, vegetables, and wholegrains, while limiting high-fat and high-sugar foods.
4. Eat more fibre
A diet rich in fibre helps support heart health. Include wholegrain breads, oats, potatoes with skins on, and plenty of fresh fruit and vegetables.
5. Reduce saturated fat
Too much saturated fat can raise cholesterol levels. Choose lean meats, lower-fat dairy, and avoid heavily processed foods where possible.
6. Five portions a day
Eating at least five portions of fruit and vegetables each day provides essential vitamins, minerals, and fibre to help maintain heart health.
If you’re looking for practical guidance to help you put these tips into action, our team at Bluebird Care St Albans can help. From advice to hands-on support at home, we’re here for you and your family.
7. Cut down on salt
High salt intake can raise blood pressure. Be mindful when cooking and check labels on ready-made foods – anything above 1.5g salt per 100g is considered high.
8. Include fish
Try to eat fish at least twice a week, including oily varieties like salmon, mackerel, or sardines, which provide omega-3 fats that support a healthy heart.
9. Limit alcohol
Excess alcohol can impact your heart and overall health. Stick to recommended daily limits and be mindful of calories.
10. Snack smart
Choose unsalted nuts and seeds as snacks. They provide healthy fats, help lower cholesterol, and keep you feeling fuller for longer.
Even small, consistent changes can make a real difference to your heart health. By putting these tips into practice each day, you’re taking simple steps to care for yourself and the people you love.
How can we help? Whether it’s offering guidance, providing practical support, or helping you maintain a healthy routine at home, our team is here to support you and your family every step of the way.
Download the PDF now to keep your top 10 heart tips handy!
It's perfect to print out and stick on your fridge as a daily reminder to look after your heart.