Your heart is so vital that it’s essential to keep it in good shape. It’s not that difficult: a few lifestyle changes can make a huge difference to your heart health.
At Flora, our mission is to make the world’s hearts healthier. We’re committed to helping you make changes like:
• Eating a healthy diet
• Being physically active
• Reaching a healthy weight and shape
• Quitting smoking
• Drinking alcohol moderately
• Knowing when you’re under stress
• Having a healthy cholesterol level
• Having healthy blood pressure
• Having healthy blood glucose (sugar) levels
Cholesterol
Cholesterol is found naturally in the body – it plays a key role as your body uses it in cell walls and to make vital chemicals such as vitamin D and some hormones.
Most cholesterol is made in the liver and a small amount comes from the diet. Too much saturated fat (bad fat) can increase blood cholesterol levels. Cholesterol only becomes a problem when levels are too high, causing fatty deposits to build in your arteries. You can read more in What is cholesterol?
Can I easily lower my cholesterol?
If you’re worried about your cholesterol, you can make some simple lifestyle changes:
• Eat a healthy balanced diet that's low in saturated fat and salt, with plenty of fruit and vegetables. It should be based on starchy food like bread, potatoes, rice, pasta, cereals (wholegrain when possible) and include other heart-healthy foods like oily fish, oats, beans, nuts and soya.
• Aim to be a healthy weight and shape.
• Get more physically active.
• Start eating Flora pro.activ foods – they’re clinically proven to significantly lower cholesterol as part of a healthy diet.
For more information, see Lowering your cholesterol
Blood pressure
Blood pressure is a measure of the force exerted on your arteries as your heart pumps blood around the body...
Blood pressure is variable and goes up and down during the day. Physical activity, stress and excitement can all cause a temporary increase in blood pressure: this is quite normal.
However, permanently high blood pressure can have an impact on the health of your heart. If you’re fit and healthy, your ideal blood pressure measurement would be less than a systolic pressure of 120 mmHg and less than a diastolic pressure of 80 mmHg, or <120/80 mmHg. The best way to tell is by having your blood pressure measured by your GP, practice nurse or pharmacist.
How is blood pressure measured?
It’s measured in units called millimetres of mercury, usually shortened to mmHg. There are two measures of blood pressure:
• Systolic pressure: the pressure when the heart beats
• Diastolic pressure: the pressure when the heart relaxes between beats
Can I easily lower my blood pressure?
If your blood pressure is higher than 120/80 mmHg but below 140/90 mmHg, don’t worry: some small changes to your diet and lifestyle can help control it and hopefully bring it down to a healthier level:
• Losing weight if you are overweight
• Increasing your activity levels
• Avoiding smoking
• Eating a healthy diet with plenty of fruit and vegetables
• Reducing salt intake and choosing low-fat dairy foods
• Cutting down on alcohol
Diabetes
Diabetes means your body can't use glucose properly, because it has no insulin or your insulin doesn't work effectively...
Diabetes substantially increases the risk of coronary heart disease (CHD), as furring of your arteries is more likely. It also increases the effect of other risk factors such as smoking, high blood pressure, high cholesterol and obesity.
Do I have diabetes?
Your GP will be able to tell you if you have diabetes. If you do, it’s important to control your blood glucose, blood pressure and cholesterol. To maintain good glucose levels and reduce your risk of coronary heart disease you should also:
• Take regular exercise
• Follow a healthy balanced diet
• Control your weight
If you have diabetes you may have to take additional medication, such as aspirin or statins, to reduce your risk of CHD.
Stress
Stress can have a real impact on your heart health and unfortunately, the way some of us cope with stress such as smoking and eating unhealthy foods, can also affect heart health.
Research suggests a moderate amount of pressure can help us keep alert and motivated and allow us to perform better. However, too much pressure for too long can lead to stress. Learning to relax and control your stress will help you enjoy your life more and be better for your heart health in the long run.
Smoking
There’s no quick and easy way to quit smoking but if you do you’ll soon start to see the benefits and in the long term it will help to keep your heart healthy. Smoking even a few cigarettes a day can have an impact on your heart health.
If you’re thinking of quitting, you can get help and support from your local NHS stop smoking service. To find out more, call 0800 022 4 332 or visit the NHS Choices website
Alcohol
Drinking too much alcohol can damage your heart, raise blood pressure and lead to weight gain...
Most of us enjoy a drink from time to time and moderate drinking can be good for us. Some research suggests between one and two units of alcohol a day may help protect the hearts of men over 40 and women who’ve gone through the menopause.
One unit of alcohol is about equal to one of these:
• Half a pint of ordinary beer, lager, or cider (3 to 4% alcohol by volume (ABV))
• A fifth of a pint of strong beer, lager or cider (9% ABV)
• A small pub measure (25 ml) of spirits (40% ABV)
• A standard pub measure (50 ml) of fortified wine, like sherry or port (20% ABV)
The average small (125 ml) glass of wine (12% alcohol by volume), or a standard pub measure (35 ml) of spirits (40% ABV) contains about one and a half units of alcohol.
Standard glass of wine (175mls) 2 units
Large glass of wine (250mls) 3 units
