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Heart disease remains a leading cause of mortality in the UK, but the good news is that much of it is preventable. Ruth Goss, Senior Cardiac Nurse at the British Heart Foundation, shares five impactful daily behaviours you can adopt, regardless of your age, to significantly reduce your risk of heart and circulatory diseases. These aren't drastic lifestyle changes, but rather sustainable habits that can make a real difference to your long-term health.

1. Get Moving: Embrace Regular Physical Activity

“Whatever your age, being active now will have an immediate impact on your health,” says Goss. This doesn't mean you need to run marathons. Even a brisk 30-minute walk most days of the week can dramatically lower your risk. Consider incorporating activity into your daily routine – taking the stairs instead of the lift, walking or cycling for short journeys, or having active hobbies.

2. Nourish Your Body: A Heart-Healthy Diet

What you eat plays a crucial role in heart health. Focus on a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats. Limit your intake of saturated and trans fats, added sugars, and sodium. The Mediterranean diet, known for its heart-protective benefits, is a great model to follow.

3. Manage Your Stress: Find Healthy Coping Mechanisms

Chronic stress can significantly impact your heart. Find healthy ways to manage stress, such as exercise, meditation, yoga, spending time in nature, or pursuing hobbies you enjoy. Prioritizing self-care is not selfish; it’s essential for your well-being.

4. Prioritise Sleep: Aim for 7-9 Hours of Quality Rest

Lack of sleep is linked to increased risk of heart disease, high blood pressure, and other health problems. Aim for 7-9 hours of quality sleep each night. Create a relaxing bedtime routine and ensure your bedroom is dark, quiet, and cool.

5. Know Your Numbers: Monitor Your Vital Statistics

Regularly monitor your blood pressure, cholesterol levels, and blood sugar. Work with your doctor to keep these numbers within a healthy range. Early detection and management of risk factors can prevent serious heart problems down the line.

Small Changes, Big Impact

Incorporating these five daily habits doesn't require a complete overhaul of your lifestyle. Start small, be consistent, and celebrate your progress. Your heart will thank you for it! Consult your doctor before making any significant changes to your diet or exercise routine, especially if you have existing health conditions. For more information and support, visit the British Heart Foundation website.