Small Habits for a Stronger Heart

Today is World Heart Day, and at Sparkport Pharmacy we want to use it to start a conversation about something that affects every one of us: the health of our hearts.

Why it matters

Cardiovascular disease, which includes heart attacks, strokes, and high blood pressure, remains the world’s leading cause of death, claiming close to 20 million lives every year according to the World Health Organization. The encouraging part is that a large share of heart disease is preventable. The everyday choices we make add up, and it’s rarely too late to start making better ones.

Here are some simple, practical ways to look after your heart.

1. Know your numbers

High blood pressure and high cholesterol usually have no symptoms, which is why they’re often called silent risks. Knowing your blood pressure, cholesterol, and blood sugar levels is one of the most valuable things you can do. Pop in and ask our team about blood pressure checks, and speak to your doctor about regular health screenings.

2. Get moving

Aim for around 150 minutes of moderate activity a week, such as brisk walking, cycling, swimming, or dancing. That’s just 30 minutes on five days. If that feels like a lot, start with 10-minute walks and build up. Any movement is better than none.

3. Eat for your heart

  • Fill half your plate with vegetables and fruit.
  • Choose wholegrains like oats, brown rice, and wholemeal bread.
  • Include fish, beans, lentils, nuts, and seeds.
  • Cut back on salt, processed foods, sugary drinks, and saturated fats.

Small swaps, like herbs and spices instead of extra salt, make a real difference over time.

4. Stop smoking

Smoking damages blood vessels and raises the risk of heart disease and stroke. The good news is that your risk begins to fall soon after you quit. If you’re thinking about stopping, our pharmacists can talk you through the support and options available. You don’t have to do it alone.

5. Keep alcohol in check

Drinking heavily can raise blood pressure and strain the heart. If you drink, keep to recommended limits and have alcohol-free days.

6. Prioritise sleep and manage stress

Poor sleep and chronic stress are both linked to higher blood pressure and heart risk. Aim for 7 to 9 hours of sleep, and build in time to unwind, whether that’s a walk, a hobby, deep breathing, or time with friends and family.

7. Take your medicines as prescribed

If you’ve been prescribed medication for blood pressure, cholesterol, diabetes, or your heart, taking it consistently is essential. Never stop or change a dose without speaking to your doctor or pharmacist. If you have questions about side effects or how your medicines work together, ask us. We’re happy to review your medicines with you.

8. Maintain a healthy weight

Carrying extra weight, especially around the middle, puts additional strain on your heart. Gradual, sustainable changes to diet and activity work better than crash diets.

Know the warning signs

Learn the signs of a heart attack and act fast:

  • Chest pain, pressure, or tightness
  • Pain spreading to the arm, jaw, neck, or back
  • Shortness of breath
  • Nausea, cold sweats, or lightheadedness

Symptoms can differ, and women in particular may experience less typical signs such as unusual fatigue, nausea, or back and jaw pain. If you suspect a heart attack or stroke, call your local emergency number immediately. Don’t wait, and don’t drive yourself.

Use your heart today

The theme of World Heart Day is a reminder that caring for your heart also means caring for the people you love. Why not take a walk with a friend today, cook a heart-healthy meal for your family, or book that blood pressure check you’ve been putting off?

Our friendly team at Sparkport Pharmacy is here to support you, whether you’d like advice, a BP check, or a chat about your medicines. Drop in or get in touch.

Your heart works for you every second of every day. Today, let’s give a little back.

This article is for general information only and isn’t a substitute for personalised medical advice. Please speak to your doctor or pharmacist about your own health.