1. Eat healthy fats, NOT trans fats
We need fats in our diet, including saturated and polyunsaturated and unsaturated fats. One fat we don’t need is trans fat, which is known to increase your risk of developing heart disease or having a stroke over a lifetime. This is because trans fat clogs your arteries by raising your bad cholesterol levels (LDL) and lowering your good cholesterol levels (HDL). By cutting them from your diet, you improve the blood flow throughout your body. So, what are trans fats? They are industry-produced fats often used in packaged baked goods, snack foods, margarine's and fried fast foods to add flavor and texture.
Tip: Read the labels on all foods. Trans fat appears on the ingredients list as partially hydrogenated oils. Look for 0 percent trans fat. Make it a point to avoid eating foods with trans fat.

2. Practice good dental hygiene, especially flossing your teeth daily 
Dental health is a good indication of overall health, including your heart, because those who have periodontal (gum) disease often have the same risk factors for heart disease. Studies continue on this issue, but many have shown that bacteria in the mouth involved in the development of gum disease can move into the bloodstream and cause an elevation in C-reactive protein, a marker for inflammation in the blood vessels. These changes may in turn, increase your risk of heart disease and stroke.
Tip: Floss and brush your teeth daily to ward off gum disease. It’s more than cavities you may have to deal with if you are fighting gum disease.

3. Get enough sleep
Sleep is an essential part of keeping your heart healthy. If you don’t sleep enough, you may be at a higher risk for cardiovascular disease no matter your age or other health habits. One study looking at 3,000 adults over the age of 45 found that those who slept fewer than six hours per night were about twice as likely to have a stroke or heart attack as people who slept six to eight hours per night. Researchers believe sleeping too little causes disruptions in underlying health conditions and biological processes, including blood pressure and inflammation.
Tip: Make sleep a priority. Get 7 to 8 hours of sleep most nights. If you have sleep apnea, you should be treated as this condition is linked to heart disease and arrhythmias.

4. Don’t sit for too long at one time
​In recent years, research has suggested that staying seated for long periods of time is bad for your health no matter how much exercise you do. This is bad news for the many people who sit at sedentary jobs all day. When looking at the combined results of several observational studies that included nearly 800,000 people, researchers found that in those who sat the most, there was an associated 147 percent increase in cardiovascular events and a 90 percent increase in death caused by these events. In addition, sitting for long periods of time (especially when traveling) increases your risk of deep vein thrombosis (a blood clot).
Tip: Exerts say it’s important to move throughout the day. Park farther away from the office, take a few shorter walks throughout the day and/or use a standing work station so you can move up and down. And remember to exercise on most days.

5. Avoid secondhand smoke like the plague
Studies show that the risk of developing heart disease is about 25 to 30 percent higher for people who are exposed to secondhand smoke at home or work. According to the American Heart Association, exposure to tobacco smoke contributes to about 34,000 premature heart disease deaths and 7,300 lung cancer deaths each year. And nonsmokers who have high blood pressure or high blood cholesterol have an even greater risk of developing heart disease when they’re exposed to secondhand smoke. This is because the chemicals emitted from cigarette smoke promote the development of plaque buildup in the arteries.

​Tip: Be firm with smokers that you do not want to be around environmental smoke—and keep children away from secondhand smoke. 

Follow these five tips and you’ll be doing your heart a favor. You’ll feel better and be able to stay active with a heart-healthy lifestyle.

​Heart disease is the leading cause of death for both men and women in the United States. The good news? It is also one of the most preventable.  Making heart-healthy choices, knowing your family health history and the risk factors for heart disease, having regular check-ups and working with your physician to manage your health are all integral aspects of saving lives from this often silent killer.  FEBRUARY IS HEART HEALTH MONTH.  Make a difference in your community by spreading the word about strategies for preventing heart disease and encouraging those around you to have their hearts check and commit to heart-healthy lives.

​

• Find a time to talk. Talking with your loved ones about heart disease can be awkward, but it’s important. In fact, it could save a life. At the dinner table, in the car, or even via text, have a heart-to-heart with your loved ones about improving heart health as a family.
• Encourage healthy eating habits. Even small changes can make a big difference. Suggest making healthier versions of your favorite family recipes. Look in our recipes library, then accompany your loved ones on a grocery store run. Help them choose items low in sodium, added sugar, and trans fats, and make sure they stock up on fresh fruits and vegetables.
• Promote physical activity. Encourage your family members to aim for at least 150 minutes of physical activity  per week. Offer to join them for a walk, bring them to an exercise class, or challenge the whole family to a friendly fitness competition.
• Show support. Someone who feels supported is more likely to quit smoking . Have a heart-to-heart with your loved ones about tobacco use.
• Check in on health care. Remind family members to get their blood pressure and cholesterol levels checked regularly by a health care provider. Are they already on medication to control their risk factors? Help family members set up a reminder system using a phone app or pillbox.

Age is the biggest risk factor for dementia; however there are things that can be done to reduce your risk. Here are our top tips:

1. Try to keep physically active - enough to raise your heart rate and break a sweat – for at least 30 minutes, five times a week. Research shows that regular exercise in middle-aged or older adults can improve thinking and memory, and reduce the risk of developing dementia. 

2. Keep your blood pressure in check, especially if you are over 40 years old. High blood pressure in mid-life significantly increases the likelihood of developing dementia in later life. See your GP to find out what your blood pressure is and to find out the best ways to reduce it if it is too high.

3. If you have diabetes, make sure you manage your condition well. There is a strong link between type 2 diabetes and the risk of developing dementia. There are things that you can do to reduce your risk of developing diabetes, such as staying at a healthy weight and eating a balanced diet that is low in sugar. 

4. Try and stop smoking. Smokers have a greater risk of developing dementia and it also causes harm to the lungs and heart. If you want to stop smoking it is a good idea to visit your GP. They can provide help and advice about quitting, and can refer you to an NHS Stop Smoking Service. 

5. Eat a healthy, balanced diet, for example the Mediterranean diet, which has a high proportion of oily fish, fruit, vegetables, unrefined cereals and olive oil, and low levels of red meat and sugar. Evidence shows this may help to reduce the risk of dementia.

6. Keep your brain active. Research suggests that people who take part in activities that stimulate the brain (such as reading, learning and doing puzzles) are less likely to develop dementia, compared with those who do not engage in these activities. 

7. If you have depression, make sure you receive the help and support that you need. People with depression appear to have a greater risk of developing dementia. If you are experiencing symptoms of depression, you should seek help from the GP early because it can be treated, either with drugs, talking therapies, or both.

8. Keep your cholesterol levels in check, especially if you are over the age of 40. Evidence shows that high cholesterol levels in mid-life can increase your risk of dementia later on. People over the age of 40 should get their cholesterol levels checked to make sure they are within a healthy range. If your blood cholesterol is too high, your GP can give you advice on how to bring it down.

9. Keep your alcohol intake within recommended limits, and do not start drinking as a means to protect against dementia. The research into links between alcohol consumption and dementia risk  so far unclear but drinking to excess is known to cause brain damage.