What Does the Heart Do?

The heart is a muscle about the size of your fist. It works like a pump, sending blood full of oxygen and nutrients all around the body. When the heart is strong, every part of the body gets what it needs to stay healthy and full of energy.

Fun fact: Your heart beats around 100,000 times a day! That’s like clapping your hands every second — all day long.

What Is a Heart Health Check?

A heart health check is a quick way for doctors and nurses to see how your heart is doing. It’s like a ‘MOT’ for your body!

During a heart health check, a nurse or GP will usually:
– Measure your blood pressure
– Check your cholesterol and blood sugar with a blood test
– Ask about your people history and lifestyle
– Talk about your diet, exercise, and stress levels

These checks help find early signs of high blood pressure or high cholesterol before they cause any problems.

How to Improve Heart Health Quickly

You don’t need to make huge changes all at once. Here are easy,  steps you can start today to boost your heart health.

1. Move More Every Day

– Aim for 30 minutes of activity most days — walking, dancing, cycling, or playing football all count!
– Even 10-minute bursts help your heart get stronger.
– If you work at a desk, take standing or stretching breaks every hour.
Tip: Try “Daily Movement Break” — a evening walk after dinner or a mini dance party before bed.

 

 

2. Eat for a Happy Heart

Your heart loves colourful foods — think rainbow plates!
– Fill half your plate with fruit and vegetables.
– Choose whole grains like oats, brown bread, and pasta.
– Go for lean proteins such as fish, chicken, or beans.
– Use healthy fats from nuts, seeds, olive oil, and avocado.
– Cut back on salt — it raises blood pressure.
– Keep sugary drinks and sweets as occasional treats.

3. Watch Your Blood Pressure

High blood pressure (hypertension) can strain your heart and arteries. The only way to know if you have it is to check it!

Quick tips:
– Reduce salt
– Eat more fruit and vegetables
– Manage stress
– Be physically active

4. Keep Cholesterol in Check

Cholesterol is a fatty substance in your blood. Too much can block your arteries, making it harder for blood to flow.

Lower cholesterol by:
– Eating less saturated fat (found in butter, cheese, and fried foods)
– Choosing healthy snacks like fruit or nuts
– Staying active

5. Sleep Well

Your heart needs rest too! Try to get 7–9 hours of sleep each night. Poor sleep can raise your blood pressure and stress levels. Create a bedtime routine — turn off screens, read a calming book, and keep your room cool and dark.

6. Manage Stress

When we’re stressed, our bodies release hormones that make the heart work harder. Try relaxation techniques like:
– Deep breathing
– Gentle yoga
– Listening to music
– Talking to someone you trust

Can a Blood Test Detect Heart Problems?

Yes! A simple blood test can show a lot about your heart health. Doctors may check:
– Cholesterol levels
– Blood sugar
– Troponin levels
– C-reactive protein (CRP)
While a blood test can’t see your heart directly, it gives doctors important clues about how your body is working.

Red Flags: When to Seek Help

Sometimes, heart problems can start quietly. But certain symptoms mean you should seek help straight away.
Call 999 immediately if you or someone else has:
– Chest pain or pressure that feels tight, heavy, or like squeezing
– Pain spreading to the arms, neck, jaw, or back
– Shortness of breath
– Feeling light-headed, dizzy, or faint
– Sweating or nausea
Even if you’re not sure, it’s better to get checked. It could save a life.

How the NHS Can Help

The NHS offers several free services to keep your heart healthy:
– NHS Health Checks (for adults aged 40–74)
– Blood pressure and cholesterol tests at your GP or pharmacy
– Lifestyle advice and support groups
– Smoking cessation clinics
Your GP practice or local PCN (like Great West Road PCN) can help you get started.

Fun Family Challenges

Making heart health fun encourages everyone to join in too!
– Rainbow Challenge: Eat 5 colours of fruit and veg each day.
– Step Challenge: See who can get the most steps this week.
– Water Tracker: Replace one sugary drink with water daily.
– Sleep Star Chart: Reward consistent bedtime routines.

Final Thoughts: Your Heart Deserves Care

Improving heart health doesn’t have to take months — you can start today with small, simple steps. Move a little more, eat colourful foods, check your blood pressure, and look after your stress. Remember, your heart works 24/7 for you — so give it the care it deserves.