World Heart Day: Simple steps for a healthier heart

Every year, September 29th marks World Heart Day, an important reminder to prioritise your heart health. With cardiovascular disease being the leading cause of death globally, it's critical to understand how SIMPLE changes to your diet and daily routine can have a BIG impact on protecting your heart.

Nutrition choices for a healthy heart

• Fibre: Start incorporating more fruits, vegetables and whole grains into your diet. Foods like brown rice, whole grain pasta, steel-cut or rolled oats and quinoa not only help manage cholesterol levels but also support maintaining a healthy weight.
• Omega-3 Fatty Acids: Fatty fish like salmon, along with plant-based sources like flaxseeds and walnuts, are rich in omega-3s. These healthy fats help reduce inflammation and lower triglyceride levels, both of which are essential for maintaining a healthy heart.
• Antioxidants: Including berries, dark chocolate (with 70% cocoa content or higher), leafy greens like spinach and kale, and colourful vegetables can help protect your blood vessels.
• Potassium: Bananas, spinach and potatoes (ideally with their skin) are great sources of potassium, which helps balance sodium levels in your body and supports healthy blood pressure.
• Healthy Fats: Limit processed foods that are high in salt, sugar and unhealthy fats. Instead, switch to heart-healthy fats like extra virgin olive oil, avocados and nuts.

Everyday habits for a stronger heart

Making lifestyle changes is just as important as dietary adjustments. Here are some everyday habits you can adopt to support your heart:

1. Exercise Regularly: Aim for 30 minutes of moderate physical activity like walking, cycling or swimming most days. Regular exercise improves circulation, strengthens your heart and helps control weight.
2. Manage Stress: Stress is a major factor in heart health. Incorporate activities like meditation, yoga, deep breathing exercises or journaling into your routine to help manage stress levels. Reducing stress can lower blood pressure and decrease your risk of heart disease.
3. Get Enough Sleep: Sleep plays a crucial role in heart health. Try to get 7–9 hours of restful sleep each night to regulate your blood pressure and heart rate, giving your heart time to recover.
4. Stay Socially Connected: Maintaining strong relationships and staying socially active can reduce stress and contribute to a healthier heart. Positive social interactions provide emotional support and improve overall well-being.
5. Quit Smoking and Limit Alcohol: Smoking and excessive alcohol consumption are known risk factors for heart disease. Quitting smoking and moderating alcohol intake can significantly lower your risk of heart complications. In Ireland, the recommended maximum is 11 standard drinks per week for women and 17 for men. A standard drink equals 10 grams of alcohol, like 1 small glass of wine (100ml) or 1 pub measure of spirits (approx. 35ml).

Women's Heart Health

Did you know that 1 in 4 women dies from heart disease or stroke? Many women are unaware of their unique risks and the symptoms of heart attacks, which can be different from those experienced by men.

Here are some helpful resources to explore:

• Her Heart Matters Campaign: Focused on educating women about heart disease, this campaign highlights key risk factors and strategies to protect heart health.
• Heart Attack Symptoms in Women: Many women experience less typical symptoms during a heart attack, such as nausea, shortness of breath or back pain. Learn about the specific signs of a heart attack in women to stay prepared.

This World Heart Day, take the opportunity to reflect on how you can make heart-healthy choices every day. Small, consistent changes to your diet and lifestyle can lead to significant improvements in your cardiovascular health. Remember, your heart matters!