February is heart health month and here at Kinetic4Health we care for our readers especially as heart disease is the leading cause of death for both women and men worldwide but the good news is that there are preventative lifestyle changes which have been shown to be beneficial for heart health. Read on and our expert nutritionist will discuss how we can keep our heart healthy

  • Why is it important to look after our hearts? 

Currently, the British Heart foundation estimates that in a day 435 people will lose their lives to Cardiovascular Disease, 530 people will go to hospital due to a heart attack and 190 people will die from a heart attack which are alarming statistics and show that heart health figures are high.  Although since the 1970’s, statistics have gradually decreased which show that overall heart health deaths are decreasing but figures are still high which highlight how crucial heart health is. The British Heart Foundation also estimates that cardiovascular related issues and cardiovascular diseases cause more than 26% of all deaths in the UK, with approximately 160,000 deaths occurring each year.  

  • How can we naturally keep our hearts healthy? 

Smoking is one of the main causes of coronary heart disease with statistics showing that after a year of giving up, the risk of a heart attacks falls to about half of a smoker. Lack of exercise can increase your risk of developing cardiovascular diseases, current guidelines state that individuals should do 150minutes of moderate-intense activity every week which can reduce the risk of developing heart disease.  It’s also essential to manage your weight as being overweight or obese can increase the risk of cardiovascular diseases.  Limit your alcohol, as alcohol can raise blood pressure, increase cardiomyopathy and contribute to irregular heartbeats. These lifestyle changes can have an impact on overall cardiovascular health.  

  • Are there any supplements that can help?

Essential fatty acids are essential as the body cannot produce these as are required through the diet or supplement form. Omega 3 fatty acids are required throughout the body, especially the heart. There are three main types of omega-3 fatty acids:  alpha- linoleic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Studies have shown that omega-3 fatty acids play a key role in maintaining normal triglyceride levels, heart rate and blood pressure and may be beneficial for heart health. 

  • Are there are any particular foods to focus on or nutritional steps to take? 

The role of diet is essential in the development and prevention of cardiovascular diseases.Current westernised diets are full of processed foods and refined sugars which can increase the risk of heart disorders compared to diets rich in vegetables, fruits and healthy fats such as the Mediterranean which has been shown to lower the risk of heart disorders. Eating too much processed foods, fried foods, refined foods and foods high in salt and sugar can cause heart diseases such as hypertension and can also lead to an increase risk of developing coronary heart disease or heart related disorders. It’s best to consume a healthy balanced diet low in refined sugar with plenty of fruit and vegetables and plenty of fibre. Fibre can be consumed from wholemeal, bread, oats, wholegrain cereals and plenty of fruit and vegetables. Aim to cut down on salt as too much sodium can increase the risks of developing high blood pressure and increase the risk of developing cardiovascular disorders. Eat fish at least twice a week, especially oily fish such as mackerel, salmon and sardines as these are a great source of essential omega-3 fatty acids which can help protect again heart diseases. Consume a diet which includes an intake of vegetables, fruits, wholegrains, poultry, fish, legumes, nuts and limits the intake of sugar, sweets and sweetened beverages.