Heart to heart

Rude Health looks at the everyday habits that can help to keep your heart healthy

Small changes to your everyday routine can add up to big benefits for your cardiovascular health. “When people think about heart health, they often imagine making big changes,” says Janis Morrissey, deputy CEO and director of services at the Irish Heart Foundation. “Instead, it’s the small habits we practise every day that matter most.”

The Irish Heart Foundation focuses on eight core habits for maintaining a healthy heart: eating well, moving more, aiming for your best weight, managing stress, quitting smoking and vaping, reducing alcohol intake, knowing your blood pressure and cholesterol levels, and taking prescribed medication. “You don’t need to change everything overnight,” says Janis. “Start with one small step and build from there.”

Know your numbers
One common misconception is that heart health is something we only need to think about as we get older.

In reality, some of the major risk factors can develop silently over many years. “Risk factors such as high cholesterol and high blood pressure can develop over many years, often without any symptoms,” says Janis. “This is why prevention is so important, no matter your age.”

Clair Whitty, owner of the Natural Health Store in Wexford, agrees that keeping track of these important markers should be part of looking after your heart. “Maintain a relationship with your GP to have bloods and blood pressure checked regularly,” she advises. Clair adds that cardiovascular disease isn’t just a men’s health issue. “It’s a general misconception that heart attacks mostly happen to men,” she says. “Both cholesterol and high blood pressure are risks for cardiovascular problems including heart attacks and strokes.”

Eat for your heart
What you put on your plate can make a difference too. “Aim to eat more plant-based foods such as vegetables, fruit, beans, lentils and wholegrains,” says Janis. “These foods provide fibre, which can help to lower cholesterol levels and support heart health. Try to replace foods high in saturated fat, such as processed meats, cakes and pastries, with healthier choices like fish, nuts, seeds and vegetable oils. If there is one change you could make today, try to make half your plate vegetables at your main meal.

It’s one way to boost your fibre intake, improve the quality of your diet and support your heart health.”

Clair Whitty suggests some other ways to top up your fibre intake: “Include psyllium husks, chia seeds, linseeds, oats or high fibre muesli,” she says. “Eat some fruit, especially apples, berries and plenty of vegetables, especially the green leafy ones.”

And don’t forget to keep hydrated. “Drink plenty of fluids including water and herbal teas,” says Clair. In terms of things to avoid, she recommends reducing “sugar, fizzy drinks, cakes, chocolate, processed foods, dairy and alcohol”.

Make your move
“Exercise is one of the best things we can do for our heart,” says Sinead McLoughlin, an online health and fitness coach who is partnered with Galway based company Cardiotech Healthcare (cardiotech.ie). “Regular movement strengthens the heart, improves circulation and can help lower blood pressure and cholesterol, while reducing the risk of type 2 diabetes. Ideally, aim for a combination of cardio, strength training and everyday movement. But if you’re not exercising regularly, start simple. A daily 20–30-minute walk is a brilliant place to begin. Make it non-negotiable until it becomes part of your routine.”

Janis agrees, adding: “Being active is a key part of keeping your heart healthy. It doesn’t have to be strenuous. A walk with a friend, cycling to the shops or getting out into the garden all count.”

Stress less, sleep well
Looking after your heart isn’t only about food and fitness. Managing stress and getting enough sleep deserve attention too. “Ongoing stress can affect blood pressure, sleep, eating habits and overall wellbeing,” says Sinead. “Walking, exercising, getting outdoors, practising breathing exercises or simply making time for yourself to relax and unwind are all great ways to manage it.”

Sleep is another important part of the picture. “Good quality sleep gives your body time to recover and helps regulate blood pressure, hormones, appetite and stress,” says Sinead. “Aim for a consistent sleep routine and around 7–9 hours where possible.”

Heart-supporting nutrients
Alongside a heart-healthy diet and lifestyle, certain nutrients and natural compounds may also have a role to play in supporting healthy cholesterol levels. “Plant sterols can help modestly reduce LDL (“bad”) cholesterol,” says Sarah Cherry, assistant manager at Horans Healthstore in Newbridge, Co Kildare. She adds: “Red yeast rice may also support cholesterol balance, as it naturally contains monacolin K, a compound similar to statin medications. For this reason, it should not be taken by those already prescribed statins.”

“Omega-3 fatty acids, particularly EPA and DHA from oily fish, support normal heart function and healthy triglyceride levels,” says Lindsay Powers, a registered nutritional therapist and head of nutrition at Good Health Naturally. She adds: “Magnesium is involved in normal muscle function, including the heart, while vitamins D3 and K2 work together in calcium metabolism. There are some interesting natural compounds too. Bergamot, a citrus fruit native to southern Italy, has attracted research interest for its potential to support healthy cholesterol levels. Nattokinase, an enzyme derived from the traditional Japanese fermented soybean food natto, is also widely researched for cardiovascular health and healthy circulation.”

Sinead concludes: “Remember, it’s never too late to make positive changes and whatever stage you are at, your body can respond remarkably well when you start giving it what it needs. It’s about the small, healthy choices you make consistently. Over time, those choices can benefit your heart and your overall health considerably.”