10 Heart Health Tips – with Heart Healthy Recipes (plus some heart health exercises)

Looking after our heart health should always be our number one health goal and as I always say in all my workout videos, the most precious muscle of all is our heart.  Our hearts are approximately the size of a clenched fist and located in the chest slightly left of the centre. The average resting heart rate for adults is between 60 to 100 beats per minute and pumps about 2,000 gallons (7,570 litres) of blood every day. This is the one muscle that never stops working and this is why we need to look after it as our health and well-being depend on it.

HERE ARE 10 HEART HEALTH TIPS

TIP 1 EAT SMART: Opt for heart-healthy foods with fruits, vegetables, whole grains, and lean proteins and reduce intake of saturated and trans fats commonly found in fried and processed foods. Heart-healthy recipes are easier than you think and here are 3 lunch or dinner  examples: (each recipe is a serving for 2)

Here are 3 Heart healthy Recipe Suggestions for you:  

Salmon & Spinach with Garlic and Lemon

Ingredients:

• 1 small salmon fillet (about 120-150g)
• 1 teaspoon olive oil
• 1 garlic clove, minced
• 1 handful fresh spinach
• ½ lemon (juice and zest)
• A pinch of sea salt & black pepper
• ¼ teaspoon dried oregano (optional)

Instructions: Heat a pan over medium heat and add the olive oil. Season the salmon with salt, pepper, and oregano. Cook the salmon skin-side down for about 3-4 minutes, then flip and cook for another 2-3 minutes until cooked through. Add the garlic to the pan and sauté for 30 seconds. Toss in the spinach, stirring for 1-2 minutes until wilted. Squeeze fresh lemon juice over everything and sprinkle with zest. Serve immediately and enjoy!

Why It’s Heart-Healthy:

Salmon – Rich in omega-3 fatty acids, great for heart health.  Olive oil – A source of healthy monounsaturated fats. Spinach – Packed with potassium and nitrates to support blood pressure. Garlic – Helps lower cholesterol and blood pressure. Lemon – High in vitamin C and antioxidants.

Chickpea & Quinoa Salad

Ingredients:

• ½ cup cooked quinoa

• ½ cup canned chickpeas (rinsed and drained)

• ¼ cucumber, chopped

• 5 cherry tomatoes, halved

• 1 teaspoon olive oil

• ½ lemon, juiced

• A pinch of salt & black pepper

• Fresh parsley (optional)

Instructions: Mix cooked quinoa, chickpeas, cucumber, and tomatoes in a bowl. Drizzle with olive oil and lemon juice. Season with salt and pepper. Garnish with fresh parsley if desired.

Why It’s Heart-Healthy?

High in fibre, plant-based protein, and antioxidants to support cholesterol and blood pressure.

Mixed Berry & Yoghurt Bowl

Ingredients:

• ½ cup plain Greek yoghurt

• ½ cup mixed berries (blueberries, raspberries, strawberries)

• 1 tablespoon flaxseeds or chia seeds

• 1 teaspoon honey (optional)

Instructions: Add Greek yoghurt to a bowl. Top with mixed berries and flaxseeds. Drizzle with honey if desired.

Why It’s Heart-Healthy?

Berries are packed with antioxidants, flaxseeds support cholesterol levels, and Greek yoghurt provides protein and probiotics.

TIP 2  STAY HYDRATED: Ensure you drink an adequate amount of water daily to support blood volume and overall cardiovascular wellness because when you are well-hydrated, your blood is thinner and flows more easily, reducing the strain on your heart. Click here to read a blog on easy ways to drink more water.

TIP 3 HEART HEALTH EXERCISE: Exercise benefits the heart by strengthening the heart muscle, improving circulation, and reducing the risk of heart disease. When you engage in aerobic activities like walking, home fitness, running or swimming,  your heart pumps more blood, increasing efficiency and lowering resting heart rate over time. Exercise also helps reduce blood pressure, improve cholesterol levels, and decrease inflammation, all of which contribute to a healthier cardiovascular system. Additionally, regular exercise helps regulate blood sugar and reduces stress, further protecting the heart. Make exercise become part of your lifestyle. Aim to do something every day and you can use any of my specially designed Better Heart Health Home workouts these are all free, easy to follow and can be done at home with no equipment.  Click here for my Free Heart Health Exercises 

TIP 4  REDUCE STRESS:  Manage stress levels because when you’re stressed, the body’s “fight or flight” response is triggered, leading to the release of stress hormones like adrenaline. This can result in a rapid increase in heart rate as the body prepares to respond to a perceived threat so this is why it is important to engage in stress-relieving practices like deep breathing, meditation, or simply reading a book or even taking a long bubble bath.

TIP 5 MAINTAIN A HEALTHY WEIGHT: Strive for a healthy weight by combining a balanced diet with regular exercise to reduce the risk of heart disease. Excess weight requires the heart to work harder to pump blood throughout the body, leading to increased heart health risks.TIP 6 DRINK IN MODERATION: Moderate your alcohol consumption. Keep a record of how much and how often you drink. This can help you become more aware of your drinking patterns and identify areas where you can make changes. Opt for non-alcoholic alternatives such as sparkling water, herbal teas, or alcohol-free beer and wine. Having alternatives on hand can make it easier to resist the urge to drink.

TIP 7 KNOW YOUR NUMBERS: Monitor your health metrics: Keep tabs on your blood pressure, cholesterol, and blood sugar levels through regular check-ups with your healthcare provider. This is a great way to be ahead of the game when it comes to your health and especially your heart health.

TIP 8 BE A SLEEPING BEAUTY: Prioritize Sleep: Aim for 7-9 hours of quality sleep each night to prevent heart-related issues associated with insufficient rest Lack of sleep can affect the overall functioning of the heart, including its ability to pump blood efficiently. This can result in decreased cardiac performance and increased strain on the cardiovascular system. Click here to read a blog on tips to sleep better..

TIP 9 QUIT SMOKING: If you smoke, quitting is a significant step towards improving heart health. So choose a specific date to quit smoking. This can help you mentally prepare for the change and create a clear starting point for your journey to quit and see that date as the day you start an exciting new health journey (and also think all the money you will save from taking control of your health)

TIP 10 SIT LESS: Stand Up More (Avoid Sitting for Too Long) Take short breaks to stand, stretch, or walk every hour. The reason for this is that sitting for long periods slows metabolism and increases the risk of heart disease. I understand that if you have limited mobility or an injury, standing may not be an option. In that case, try moving your arms every hour; spend one-minute doing arm punches to help boost your circulation. You can find plenty of seated exercise ideas in my Chair Home Workout videos on YouTube.

Oh and an Extra Tip: Stay socially connected as studies have suggested that loneliness may be associated with higher blood pressure. Elevated blood pressure is a significant risk factor for heart health and other cardiovascular conditions. So always aim to have healthy relationships and maintain an active social life. Strong social connections have been linked to better heart health and overall well-being.

Remember, these tips not only benefit heart health but also contribute to overall wellness. These tips and easily sustainable lifestyle changes can make for a long-lasting healthy heart. Lucy