[vc_row][vc_column][vc_column_text]The importance of having a healthy heart cannot be underestimated. Each year in the UK there are around 30,000 out of hospital cardiac arrests, with around half of those attended by ambulance services who attempt resuscitation. Despite that, only around one in 10 people survive – a worryingly low number in the grand scheme of things.

Thankfully, there are many ways to maintain a healthy heart and lower the chance of developing the kind of serious condition that can lead to cardiac arrest. This piece will outline how to improve your heart health.

First, however, it’s helpful to understand some of the issues that can lead to serious heart condition in the first place.

What causes a weak heart?

A weak heart can be caused by a number of different issues. These can include:

  • Coronary artery disease
  • Heart attack
  • Faulty heart valves
  • High blood pressure
  • A number of different genetic diseases.

We recently looked at this topic in-depth in our post ‘What Causes Heart Problems,’ so head there to learn more.

Ways to maintain a healthy heart

If you found this post by searching ‘how to improve my heart health,’ these top tips to keep your heart healthy are just what you’re looking for.

1. Eat healthy

The first way to maintain a healthy heart is to eat a balanced diet contain lots of heart-healthy foods. This means packing your diet with lots of fibre from whole grains, fruits and vegetables, and healthier fats like those found in fish and olive oil. At the same time, you’ll want to lower your intake of foods containing saturated fats, salt and added sugars. As a rule of thumb, the fresher, the better; the more processed the food, the worse it is for you.[/vc_column_text][vc_empty_space][vc_single_image image=”2739″ img_size=”full”][vc_empty_space][vc_column_text]

2. Be active

Did you know that adults need on average two-and-a-half hours a week of aerobic activity to maintain a healthy heart? Thankfully, it doesn’t need to be too intensive. One simple example of how to improve your heart health is simply to go for a 20-30 minute light walk each day. That doesn’t have to be an epic hiking trek either – just walking around while you do the weekly shop counts! Of course, the more exercise you do, the more heart health benefits you’re likely to feel.

3. Drink alcohol in moderation

Our third tip to keep your heart healthy is to be mindful of your alcohol intake and keep it at a reasonable level. As we explained in our post for Alcohol Awareness Week, excessive drinking can damage the heart by upping your heart rate and increasing your blood pressure until those changes become permanent. That can then weaken your heart muscles, and even damage your arteries and blood vessels – leading to strokes, heart attacks, heart failure, and sudden cardiac arrests.

Not sure if your drinking habits are considered excessive? The NHS alcohol advice page is a great place to start.

4. Keep to a healthy weight

Obesity is a major cause of heart disease, with people considered to be overweight but otherwise healthy still carrying a 28% higher risk of heart disease compared to those within a healthy weight range for their frame.

If you’re mindful of the importance of having a healthy heart and looking to make a change, the NHS page on Body Mass Index (BMI) can help to give you some idea of what a healthy range might look like for you. You can also use their BMI calculator to work out where you sit currently on the scale.

5. Stop smoking

According to Heart Research Institute UK, smoking is the root cause of almost 20,000 cardiovascular disease deaths in the UK each year. Smokers also have a up to four times higher risk of a heart attack, and double the risk of stroke compared to non-smokers.

Stopping smoking may be one of the hardest things you ever do, but the benefits are significant. For instance, 12 hours after a cigarette, carbon monoxide levels in your blood will decrease and oxygen levels will improve, and after one year you’ll have halved your risk of coronary disease. You’ll need to keep at it though; it takes around 15 years for your risk of death from heart disease to drop to that of someone who’s never smoked. All of which makes quitting smoking one of the best ways to maintain a healthy heart.

Thankfully, there are many products and programs out there to help. This post from nicotine patch makers Nicorette is a good place to start.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”16px”][vc_single_image image=”2740″ img_size=”full”][vc_column_text]

6. Keep away from second-hand smoke

It’s not just active smoking that you should be mindful of. Another tip to keep your heart healthy is to be mindful of the effects that passive smoke can have on your lungs and heart. Cancer Research UK points out that it can “increase your risk of cancer, heart disease and many other conditions,” and defines two types of passive (or second-hand) smoking:

  • Mainstream smoke that you breathe in from someone who has smoked nearby
  • Side-stream smoke that comes directly from the lit end of a cigarette or other tobacco product.

Surprisingly, most exposure to second-hand smoke happens in the home, so the best way to avoid it is to make your home a smoke-free environment and visit homes where friends and loved ones feel the same. Additionally, keeping away from smoking areas in nightlife hotspots can go a long way to helping keep your heart healthy.

7. Lower your stress levels

The last way to maintain a healthy heart is to be mindful of the impact that stress can have on your heart health and do everything you can to manage it.

Left unchecked, high levels of stress can increase your blood pressure which can put you at risk of heart attacks and strokes. Another aspect of stress is that it can lead you to seek unhealthy coping mechanisms like smoking, alcohol and over-eating. Those in turn can cause a decrease in your overall activity levels, creating a downward spiral. This can make high stress levels a trigger for many of the other causes of poor heart health.

There are untold ways to lower your stress levels, from finding a regular exercise routine to using talking therapies and maintaining a healthy social life. (Yes, connection really can make your heart healthier!). For more on this, see the page ‘10 Stress Busters’ on the NHS website.

Get trained and equipped to save lives

Here at WEL Medical we truly believe that every heartbeat matters. That’s why we distribute what we believe are the most advanced and easiest-to-use defibrillators on the market.

To learn more, see our iPAD defibrillator range, read the blogs below, or get in touch to see how we can help you save lives.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”16px”][vc_column_text]

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