Health: 10 ways to strengthen your heart

by LISA HARVEY

Rex Features

Your heart is one hardworking organ. Producing enough energy to drive a truck twenty miles and beating over 100,000 times a day, it's the powerhouse of your body. Yet despite keeping us alive, most people don't do enough to protect their heart health. In fact, heart disease kills more young women than breast cancer. The good news? It is preventable. Research shows sticking to five healthy guidelines-moderate alcohol, a healthy diet, daily exercise, normal body weight, and not smoking-can cut the risk of a heart attack by 92%. Here's how to take care of your ticker…

1. WORK UP A SWEAT

Just as exercise strengthens other muscles in your body, it also helps your heart become more efficient at pumping blood around the body, and keeps your blood pressure in check. The NHS says we should be doing at least 150 minutes of moderate aerobic activity (cycling, hiking, fast walking) plus two strength workouts each week to make it count.

2. LIMIT YOUR SUGAR

Too much sugar in your diet increases the risk of a heart attack, even if you're not overweight. But you don't have to ditch it completely. "Cutting down on 'added' sugars is a good way to start," says Tracy Parker, British Heart Foundation's Heart Health Dietitian. "Replace sugary drinks with water or sugar-free versions, and instead of biscuits, try snacking on unsalted nuts or plain popcorn."

3. QUIT SMOKING

Stopping smoking is the single best thing you could do to improve your heart health. Smokers are almost twice as likely to suffer a heart attack than non-smokers, which is why it's so important to kick the habit - for good.

4. DON'T DRINK (TOO MUCH) ALCOHOL

Downing too much booze can lead to an abnormal heart rhythm, high blood pressure and a stroke. Of course, that's not to say you can't enjoy that post-work glass of red (in moderation, alcohol can actually benefit your heart), just keep tabs on how much you're drinking each week. 

5. CALM YOUR MIND

Stress and heart disease go hand-in-hand. High levels of the stress hormone cortisol can lead to high blood pressure and even damage the arterial linings, making it difficult for blood to deliver nutrients to your organs. Find a hobby that helps you relax, or download the Happify app which provides tips and games to help you cope better with stress, or Breathe2Relax, which teaches you to breathe better in stressful situations.

6. SLASH THE FATS

Eating too much saturated fats can causes high cholesterol. Reduce your intake by making small changes to your diet like swapping full-fat milk for skimmed, steaming and grilling food instead of frying, and choosing lean meats.

7. SALT SAVVY

As a nation we are all eating too much salt, which can lead to high blood pressure. Check nutrition labels on food and don't go over 6g a day (more than 1.5g of salt per 100g is considered high). And instead of the salt shaker, try flavouring your food with pepper, herbs, garlic, spices or lemon juice.

8. CHECK YOUR FAMILY HISTORY

If cardiovascular disease runs in your family, tell your doctor so that they can assess and keep an eye on your blood pressure and cholesterol regularly.

Visit the British Heart Foundation's website for more information on how to keep you heart healthy bhf.org.uk

You can also support the British Heart Foundation by bidding on their Tunnel Of Love fashion and art auction, which ends tomorrow night. Visitwww.givergy.com/charity/british-heart-foundation-tunnel-of-love