Heart disease is one of the UK’s most common health issues, with around 1.4 million people having survived a heart attack. Cardiovascular disease is the UK’s (and the world’s) biggest killer, and heart and circulatory problems cause a quarter of all deaths in the UK – more than 170,000 each year*. While weight can be a major contributing factor, there’s a lot more you can do to cut your risk.
Slimming World registered nutritionist Alexandra Clark shares some advice on keeping your heart healthy. She says:
“Losing weight (and keeping it off) can significantly reduce your chances of developing heart disease. It can also help to control high blood pressure and cholesterol, which are both risk factors. Eating more healthily and getting active are known to improve heart health – yet, we know that changing habits (that have been formed over years, sometimes even decades!) takes time. The in-depth support and encouragement shared at our weekly Slimming World groups or on Slimming World Online is what helps our members to make long-term behaviour changes. Our programme is built on a deep understanding of how slimmers feel, coupled with a healthy eating plan based on the science of energy density and satiety – it’s a powerful combination.”
Greg’s story: “A heart scare led me to lose 7st with Slimming World”
7 things we can do to help maintain a healthy heart
Manage your weight. It’s one of the key things you can do to support your heart health. Even a small change can make a big difference – losing just 5-10% of your body weight can reduce your risk of heart disease, and could play a significant role in preventing treatable cardiovascular conditions.
Limit salt intake. Having too much salt can increase your risk of high blood pressure, which in turn is a risk factor for heart disease. Ready meals and sauces are often high in added salt, so cooking from scratch puts you in control. Check salt levels on labels – adults are recommended to keep their daily consumption to no more than 6g a day.
Cut down on fat. Eating large quantities of the saturated type (for example, fatty meats, butter, cakes and pastries) can lead to high cholesterol levels and weight gain. Limit your intake by choosing lean meats (such as 5% fat mince), trimming the fat off bacon and other fatty cuts and taking the skin off poultry. Meanwhile, including more omega-3 fats (found in oily fish like salmon and mackerel, plus walnuts and linseeds/flaxseeds) can be beneficial for heart health.
Fill up on fibre. Support a healthy heart by choosing plenty of fruit and veg (skin on for extra fibre!) and higher fibre starchy carbs such as skin-on potatoes, wholewheat pasta and brown rice. As well as keeping our digestive systems working well, fibre can help with satisfying our appetite (so helping with weight management). Plus, some fibre-containing foods – such as oats, beans, peas and lentils – are particularly good for our cholesterol levels.
Eat fish twice a week. White fish, such as hake, cod or haddock, is a really lean source of protein – while oily fish, like sardines, mackerel and salmon, provides protein and is a great source of heart-healthy omega-3 fatty acids. Omega 3 has been linked to a lower risk of heart disease, through helping to prevent blood clots, improve blood circulation, lower blood pressure and reduce triglycerides (a type of fat in the blood). Aim for a portion each of white and oily fish a week as part of a balanced diet to support heart health.
Get active! A lower risk of high cholesterol, high blood pressure, type 2 diabetes and heart disease are just a few of the benefits that come with moving more and sitting less. Getting active in any way you fancy is beneficial, so whether you head outdoors for a walk or cycle, pop to the gym for a swim or exercise class, or keep on top of the housework or gardening at home (it all counts!), you’ll be helping to keep your heart healthy.
Stop smoking. Cutting down, quitting or not being a smoker at all can help reduce the risk of heart disease.
Leigh’s story: “I had two heart attacks in one week – at only 38″
“I went from heart-attack-waiting-to-happen to a clean bill of health in two years”
“In 2022, my GP told me that I was in the obese weight range, meaning I was at an increased risk of having a heart attack and developing type 2 diabetes. I was terrified, and this gave me the motivation I needed to give my local Slimming World Consultant, Michelle, a call. As soon as I heard how friendly and upbeat she was, I knew everything was going to be alright.
During IMAGE Therapy, I realised I was an emotional eater – if I was upset, I’d eat crisps, ice cream, pasties or sausage rolls. It was a breakthrough. Michelle explained that no foods are forbidden at Slimming World, and I developed a new, empowering sense of being in control.
As my confidence began to grow, so did my interest in activity. I began by just walking for 10 minutes. As this gradually increased, I discovered all sorts of lovely sights I’d never even realised were on our doorstep!
I’ve now lost more than 7st and turned my health around completely. I’ve got no signs of diabetes, no high cholesterol, and a healthy heart. I feel happy, healthy and full of energy!”
Read Marianna’s full story here
Spot the signs of a heart attack
- pain or discomfort in your chest that occurs suddenly and doesn’t go away
- pain that spreads to an arm, your neck, jaw, back or stomach
- feeling sweaty, light-headed or short of breath
- coughing or wheezing
- feeling or being sick
- overwhelming anxiety (like a panic attack)
Act fast.
If you suspect you might be having a heart attack:
- call 999 immediately
- sit and rest (with someone, if possible) while you wait for the ambulance
- slowly chew and swallow an aspirin (300mg) if one is easily available or can be brought to you – but don’t get up and look for one yourself
*Statistics are according to the British Heart Foundation.