A Little Care, Every Day, for Your Heart
Your heart works for you every day. World Heart Day is a useful reminder to return the favour. You do not need a dramatic fitness plan or a cupboard full of supplements. A few habits, practised consistently, can help protect your heart and blood vessels.
Move in ways you enjoy. A brisk walk, dancing at home or gardening all count. Aim, over time, for around 150 minutes of moderate activity a week. If you are starting again after a long break, begin with a comfortable walk and build up gradually. The best routine is consistence; one you can keep.
Give your everyday meals a heart-friendly turn. Add vegetables, fruit, dals, beans and whole grains more often. Taste your food before reaching for extra salt, and be mindful of salty snacks and packaged foods. There is room for a favourite treat; it is the overall pattern of eating that matters.
Know your numbers. High blood pressure often causes no symptoms. Ask your doctor how often to check your blood pressure, blood sugar and cholesterol, particularly if you have diabetes, kidney disease or a family history of heart disease. If you have been prescribed medicines, take them as advised and discuss any side effects before making changes.
Make space for sleep, and leave tobacco behind. Healthy sleep is part of cardiovascular health, while tobacco use raises the risk of heart disease and stroke. If quitting feels difficult, ask a healthcare professional for support. You do not have to do it through willpower alone.
This 29 September, choose one small promise to your heart: take a walk after breakfast, book a blood pressure check or put another vegetable on your plate. Then make the same choice tomorrow. Heart health is built in ordinary days.
This article is for general information and does not replace medical advice. If you develop possible heart attack symptoms, such as chest discomfort, breathlessness or sudden unexplained sweating, seek urgent medical help.