Heart Month: Focus on Heart Health, Cholesterol, and Lifestyle

Heart Month: Your February Focus on Heart Health, Cholesterol, and Lifestyle in the UK

Every February, the UK shines a spotlight on one of our most vital organs with Heart Month – a month-long campaign aimed at raising awareness of heart health, the risks associated with high cholesterol, and the power of lifestyle adjustments. With an increasing emphasis on wellbeing, fitness, and nutrition, Heart Month serves as an invitation for everyone to take practical steps to care for their hearts, build healthy habits, and inspire positive change that lasts far beyond February.

Why Heart Health Matters: Heart and circulatory diseases are among the leading causes of death in the UK. According to the British Heart Foundation, someone dies from a heart or circulatory condition every three minutes. While this statistic can be sobering, the positive message of Heart Month is that up to 80% of premature heart disease can be prevented with simple, sustained changes in lifestyle, diet, and exercise.

High blood pressure, raised cholesterol, obesity, sedentary habits, and smoking are the most common risk factors. But every risk factor is also an opportunity: Small, manageable adjustments made today can have a profound effect on heart health tomorrow.

 

Know Your Numbers: Cholesterol, Blood Pressure, and More

A key message during Heart Month is “know your numbers.” Many adults are unaware of their cholesterol and blood pressure levels – even though these are two of the most important indicators of heart health.

• Cholesterol: High cholesterol is a major risk for heart disease and often has no symptoms. The NHS recommends that most adults get their cholesterol checked every five years, or more often if they have risk factors like family history or existing health conditions.
• Blood Pressure: Normal blood pressure is around 120/80 mmHg. Elevated levels put extra strain on the heart and arteries, increasing the risk of stroke and heart attacks.
• Body Mass Index (BMI) and Waist Circumference: Excess weight, especially around the middle, has been closely linked to a higher risk for cardiovascular disease.

Getting these numbers checked at your GP, local pharmacy, or a community health event is an empowering first step toward prevention.

 

Nutrition: Eating for a Healthy Heart

Nutrition is the cornerstone of heart health, and Heart Month is the perfect time to rethink our diets:

• Choose More Plants:Fill half your plate with vegetables and opt for whole fruits and pulses. Plant-based foods are high in fibre and antioxidants, both great for heart health.
• Swap Refined Grains for Wholegrains:Brown rice, wholemeal bread, and oats provide slow-release energy, keep you fuller for longer, and have been shown to reduce cholesterol levels.
• Limit Saturated Fats and Trans Fats:Use olive oil or rapeseed oil in place of butter or lard, and cut back on processed foods like cakes, pastries, and fried foods.
• Enjoy Healthy Fats:Avocados, nuts, seeds, and oily fish (such as salmon and sardines) provide heart-protective omega-3 fatty acids.
• Reduce Salt and Sugar:Too much salt raises blood pressure, while sugary foods can lead to weight gain and diabetes – both harmful to the heart.
• Stay Hydrated:Opt for water, herbal teas, or naturally flavoured drinks, keeping sugary beverages to a minimum.

Trying new recipes – such as lentil curry, grilled mackerel, or a colourful bean salad – can make healthier eating exciting and sustainable.

 

Fitness: Get Your Heart Moving

Physical inactivity increases the risk of cardiovascular disease, but you don’t need to be a marathon runner to make a difference. The NHS recommends at least 150 minutes of moderate activity (like brisk walking, swimming, or cycling) each week, plus two sessions of strength training.

Tips for Moving More in February:

• Make it Social:Join a walking group or attend a fitness class; Heart Month is a great time to rally friends or family.
• Set Goals:The BHF encourages fundraising walks – 28, 50, or 100 miles in February – for motivation and to support lifesaving research.
• Start Small:Even bouts of 10 minutes of movement can boost your heart health. Take the stairs, dance in your living room, or have an active lunch break.
• Try Variety:From yoga to resistance bands and park runs, variety keeps exercise fun and reduces boredom.

 

Lifestyle Adjustments: More Than Diet and Exercise

Heart health is holistic – it’s shaped by the habits and stresses of daily life:

• Quit Smoking:Stopping smoking is one of the best things you can do for your heart. Get support via the NHS, helplines, or local quit-smoking services.
• Limit Alcohol:Excessive drinking raises blood pressure and adds extra calories. Choose alcohol-free days and swap to lower-alcohol options.
• Manage Stress:Meditation, breathing exercises, journaling, and spending time in nature have all been shown to reduce blood pressure and benefit heart health.
• Prioritise Sleep:Aim for 7–8 hours a night to help the body and heart recover and recharge.

 

Challenge Yourself: Make Heart Month Personal

Use February as a launchpad for personalised, achievable goals:

• Book in for a health check.
• Invite your workplace or club to join you in a “steps challenge” or fundraiser.
• Try meal prepping heart-healthy lunches for the week ahead.
• Share what you learn with friends and family – heart health is for everyone, every age.

 

Looking Ahead: The Lasting Impact of Heart Month

The true power of Heart Month is in its ripple effect. Even a single changed habit – more daily steps, a few meals swapped for healthier options, a commitment to stress management – can reduce your risk for heart disease and set an example for those around you. By focusing on progress over perfection, and prioritising wellbeing and connection, February becomes more than just a campaign; it’s a launching point for a healthier, more energetic year.

Conclusion

Heart Month isn’t about restriction or fear, but about embracing strengths, supporting each other, and celebrating what our hearts make possible.

Your heart beats for you. This February, show your heart some love – and help keep YOU beating strong.