In the past month alone, there have been over 452,000 Google searches for ‘how to lower cholesterol’*, after a recent study by Heart UK revealed that almost half of adults in the UK have high levels of cholesterol.*

With UK searches for ‘how to improve heart health’ surging by 114% in the past week*, and February marking National Heart Month, Dr Corné Hurter, at AXA Health insurance, reveals ten changes Brits can make in their day-to-day life to improve their cardiovascular health.

Doctor reveals these food choices are essential to maintaining heart health

With Google searches for ‘best cholesterol lowering foods’  surging by 132% in the past month alone,* Dr Hurter reveals four small changes Brits can make to their diet to reduce the risk of cardiovascular health conditions.

1.    Eat oily fish twice a week
Dr Hurter comments, “Oily fish, such as mackerel, sardines, fresh tuna and salmon, are an excellent source of omega-3 fats, which can help protect your heart against disease. Omega-3 fats can help protect the heart and blood vessels from disease, helping to improve circulation, prevent blood clots and lower blood pressure.”

2.    Eat whole grains
Dr Hurter states, “Whole grains, such as oats, rye and brown rice can help to lower cholesterol, support weight management and improve glycaemic control, making it a possible key to better heart health.”

3.    Consume nuts and seeds 
Dr Hurter reveals, “Chia seeds are also great for heart health as part of a healthy, balanced diet. They can be a healthy source of fibre, protein, and omega-3 fatty acids. They also contain calcium, magnesium, and antioxidants.

These seeds can help stabilise blood sugar, improve digestion, and support heart health. Chia seeds can be easily incorporated into smoothies, yoghurt, or used as an egg substitute in baking.”

4.    Say no to salt 
Dr Hurter concludes, “To maintain healthy blood pressure, adults should eat no more than 6g of salt a day. Salt can already be found in some of the foods we eat, such as bread and breakfast cereals.” 

THREE lifestyle changes proven to reduce heart disease risk

As well as diet, Dr Hurter reveals that lifestyle factors can play a crucial role in your cardiovascular health.

1.    Stop smoking
“Smoking is one of the main causes of coronary heart disease, as nicotine raises your heart rate and blood pressure, which puts extra strain on your heart and blood vessels. After a year of giving up, your risk of a heart attack falls to about half that of a smoker.”

2.    Cut back on saturated fat
“Making small changes to your diet can have positive health benefits. Choose semi-skimmed over full-fat milk and leaner cuts of meat. Try steaming or grilling food rather than frying.”

“However, fat shouldn’t be avoided; it’s an essential part of a healthy, balanced diet. Fat is one of the three macronutrients that are essential for a balanced diet – the other two are protein and carbohydrates.”

“There are unsaturated fats, saturated fats and trans fats. As a very general rule, you should avoid trans fats, limit saturated fats and aim to eat unsaturated fats, which are considered more beneficial to your health.”

“Unsaturated fats are in foods such as oily fish and nuts, and seeds and can improve your blood cholesterol levels, ease inflammation and blood pressure.”

3.    Manage your weight 
“Being overweight can increase your risk of heart disease. Stick to a well-balanced diet that is rich in variety and high in fruit and vegetables. Combine with plenty of physical activity to maximise benefits.”

Just 150 minutes of exercise a week could protect your health

Regular physical activity plays a key role in keeping the heart strong and reducing the risk of cardiovascular disease. Dr Hurter reveals that the best exercises for heart health are not ones that are focused on intensity, but exercises that increase the heart rate and can be sustained over time.

Three exercises that are crucial in maintaining heart health

1.    Cycling 
“Cycling is a great way to increase your physical health and reduce your risk of cardiovascular diseases.

Research from Patient Info* shows that 150 minutes of moderate intensity exercise per week, such as cycling, reduces the risk of coronary heart disease by 50% and may reduce cancer risk.* Moderate means you should feel an increase in breathing and warmth, but still be able to talk comfortably”

2.    Running
“Running is good for your heart as it is known to reduce blood pressure, lower BMI and cholesterol levels”

“Doing exercise such as running helps the circulation as it strengthens the heart, improves circulation and helps control blood pressure and cholesterol, reducing the risk of cardiovascular disease”

3.    Swimming
“Swimming is a great low-impact cardiovascular exercise which also strengthens the heart, allowing it to pump blood better..”

“If you have high blood pressure, avoid any exercise such as weightlifting or powerlifting. It’s always worth checking with your GP before starting new exercise if you have high blood pressure, especially if it’s uncontrolled or you’re on multiple medications. Moderate exercise such as walking, swimming or cycling is generally safe and can still support heart health..”