Taking care of your heart is essential for overall well-being, and making simple lifestyle changes can have a lasting impact. Here are three things you can start today to promote better heart health.

1 – Stop Smoking!

If you smoke, now is the time to quit. You’ve probably heard the risks before, but it’s worth reinforcing the damage smoking does to your heart. According to the British Heart Foundation, smoking harms your heart in several key ways:

• Artery damage: Smoking damages the lining of your arteries, leading to a build-up of fatty material (atheroma) that narrows the artery, potentially causing angina, heart attacks, or strokes.
• Reduced oxygen levels: Carbon monoxide from cigarettes reduces the amount of oxygen in your blood, meaning your heart has to work harder to supply your body with the oxygen it needs.
• Increased heart rate and blood pressure: Nicotine stimulates your body to produce adrenaline, which raises your heart rate and blood pressure, forcing your heart to work overtime.
• Increased blood clot risk: Smoking makes your blood more prone to clotting, increasing the risk of heart attack and stroke.

Even e-cigarettes pose some risk due to nicotine content, so while they’re considered a lesser evil, quitting entirely is the best option. The good news? The benefits of quitting start immediately. Your heart begins to recover as soon as you stop smoking.

2 – Move Regularly

Physical activity is one of the simplest and most effective ways to support heart health. According to NHS guidelines, even 20 minutes of brisk walking per day can make a significant difference. If you think you don’t have time, consider that the average person spends an hour a day on social media. With modern smartphones, you can even scroll and walk at the same time!

Exercise helps your heart in several ways:

• Strengthens the heart muscle: Regular physical activity helps your heart grow stronger and become more efficient at pumping blood throughout your body.
• Improves artery function: The repeated pressure increase during exercise helps stretch and widen your arteries, promoting better blood flow.
• Supports blood circulation: Breathing deeply during exercise helps pump blood through your body, reducing the strain on your heart. Additionally, when you walk or run, your calf muscles assist in driving blood back to the heart for oxygenation.

So, whether it’s a walk, jog, or even some time on an exercise bike, moving regularly keeps your heart in top shape.

3 – Know Your Risk Level

Knowledge is power. Understanding your personal risk for heart disease can help you take proactive steps to protect your heart. Several factors can influence your risk of developing heart disease:

• Age: As you get older, your risk increases.
• Gender: Men tend to be at greater risk earlier in life, while women’s risk rises after menopause.
• Family history: If a family member had heart issues before the age of 55, your risk may be higher.
• High blood pressure: The higher your blood pressure, the harder your heart has to work, increasing your risk of heart problems.
• High cholesterol: Elevated cholesterol levels, often influenced by diet, can clog arteries and lead to heart disease.
• Waist/hip ratio: A high waist-to-hip ratio (over 1.0 in men and 0.85 in women) can indicate a higher risk of heart disease due to body composition or excess weight.

If you think you’re at risk, schedule a full medical check-up to assess your heart health and get advice on preventive measures.

By stopping smoking, staying active, and understanding your risk factors, you can take control of your heart health starting today. If you have concerns about your heart or need guidance on how osteopathy can support your overall well-being, Thrive Body Clinic is here to help!