13/02/2026
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7 ways to keep your heart healthy
♥️ 💖 💙 💜 💛 💚 ❤️
1️⃣ Manage your weight.
Being a healthy weight is one of the key things you can do to support your heart health. Losing just 5% of your body weight can reduce the risk of heart disease.
2️⃣Limit salt intake.
Eating too much salt can increase the risk of high blood pressure, which in turn is a risk factor for heart disease. Cooking from scratch and checking salt quantities on labels (adults are recommended to have no more than 6g of salt a day) can help to manage your intake.
3️⃣ Cut down on unhealthy fat.
High intakes of saturated fat for example fatty meats, butter, cakes, pastries can lead to high cholesterol levels and weight gain, so we’re advised to reduce our intake of these. Meanwhile, including more omega 3 fats found in oily fish, like salmon and mackerel, plus nuts and seeds, like walnuts and chia seeds, can be beneficial for heart health.
4️⃣ Fill up on fibre.
As well as keeping your digestive system working well, fibre helps to satisfy your appetite, which supports weight loss and management. Plus, some fibre-containing foods are particularly good for our cholesterol levels, such as oats, beans, peas and lentils.
5️⃣ Eat fish twice a week.
White fish, such as hake, cod or haddock, is a really lean source of protein – while oily fish, like sardines, mackerel and salmon, provides protein and is a great source of heart-healthy omega-3 fatty acids. Omega 3 has been linked to a lower risk of heart disease, through helping to prevent blood clots, improve blood circulation, lower blood pressure and reduce triglycerides (a type of fat in the blood). Aim for a portion each of white and oily fish a week as part of a balanced diet to support heart health.
6️⃣ Get active!
Moving more is one of the most powerful things you can do for your heart. Regular activity helps lower the risk of high cholesterol, high blood pressure, type 2 diabetes and heart disease. And it all counts – a brisk walk, a cycle outdoors, a swim or class at the gym, even housework or gardening. Aim to include 1–2 strength building sessions a week too, to support muscle and bone health alongside reducing your risk of heart disease.
7️⃣ Stop smoking.
Cutting down, quitting or not being a smoker at all can help reduce the risk of heart disease.
For more information check out:
https://www.slimmingworld.ie/blog/7-ways-to-keep-your-heart-healthy/
For support to getting that healthier heart, pop into one of my Slimming World groups 😍
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