Heart Health

Not smoking, maintaining a healthy weight, engaging in regular exercise, eating a diet rich in vegetables, wholegrains, and healthy fats, limiting saturated fat and excess salt, moderating alcohol intake, managing stress, and getting good sleep. They all matter.

Get plenty of vegetables, fruit, legumes, wholegrains, oily fish, nuts, and olive oil. These foods support healthy blood pressure, help control inflammation, and improve lipid profiles. Ultra-processed foods, foods high in saturated fat, and those with high sodium content should be kept to a minimum.

Having large amounts of "bad" LDL (low-density lipoprotein) cholesterol is associated with a greater risk of plaque build-up in the arteries. Whereas, "good" HDL (high-density lipoprotein) helps carry cholesterol away from the arteries. However, triglycerides, the LDL-to-HDL ratio, and other markers are more informative than any single marker.

Guidelines recommend 2-3 hours of moderate intensity aerobic exercise a week (like brisk walking, cycling, or swimming). Strength training on two or more days per week also supports cardiovascular health. Stay active, break up periods of sitting with light movement work, as does vigorous intensity exercise. However, consistency is more important than intensity.

Persistent chest discomfort or tightness, unexplained breathlessness, palpitations, dizziness, swelling in the legs or ankles, and fatigue. You're best seeking professional medical advice, as these symptoms may be caused by something else. Periodically checking in on your blood pressure, cholesterol, lipids and blood sugar can be valuable even if you feel well.