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.”
7 things we can do to help maintain a healthy heart
Manage your weight. Being a healthy weight is one of the key things you can do to support your heart health. Losing just 5% of your body weight can reduce the risk of heart disease.
Limit salt intake. Eating too much salt can increase the risk of high blood pressure, which in turn is a risk factor for heart disease. Cooking from scratch and checking salt quantities on labels (adults are recommended to have no more than 6g of salt a day) can help to manage your intake.
Cut down on unhealthy fat. High intakes of saturated fat for example fatty meats, butter, cakes, pastries can lead to high cholesterol levels and weight gain, so we’re advised to reduce our intake of these. Meanwhile, including more omega 3 fats found in oily fish, like salmon and mackerel, plus nuts and seeds, like walnuts and chia seeds, can be beneficial for heart health.
Fill up on fibre. As well as keeping your digestive system working well, fibre helps to satisfy your appetite, which supports weight loss and management. Plus, some fibre-containing foods are particularly good for our cholesterol levels, such as oats, beans, peas and lentils.
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! Moving more is one of the most powerful things you can do for your heart. Regular activity helps lower the risk of high cholesterol, high blood pressure, type 2 diabetes and heart disease. And it all counts – a brisk walk, a cycle outdoors, a swim or class at the gym, even housework or gardening. Aim to include 1–2 strength building sessions a week too, to support muscle and bone health alongside reducing your risk of heart disease.
Stop smoking. Cutting down, quitting or not being a smoker at all can help reduce the risk of heart disease.
Dr Pauline Swift, Chair of Blood Pressure UK, says: ‘Half of all strokes, a third of heart disease cases and a high proportion of kidney disease cases are due to high blood pressure. Lowering your blood pressure can be achieved quite easily by reducing your salt intake and, if necessary, taking blood pressure-lowering tablets. Furthermore, simple improvements in diet and lifestyle (such as doing short bursts of exercise frequently and eating more fruit and vegetables) can really help keep blood pressure down.’
Meet the members who’ve transformed their heart health
“I got my health back – and a future with my daughter”
“The moment that shifted everything came during a routine GP appointment, when my blood pressure test results were higher than they should’ve been. I decided to take control and change my life for good.
I’d been a Slimming World member before, however this time I followed the plan closely and what a difference it made. Going to the group each week and hearing how encouraging others were was the motivation I needed.
As a single working mum, cooking from scratch every night felt impossible. In the past, we relied on takeaways four nights a week. Being inspired by other members of my Slimming World group, I started prepping my meals in advance. Now, each Sunday I batch cook meals with my daughter, freezing enough portions to last the week.
After believing for so long that losing weight was impossible, I’ve proved to myself that it isn’t. My blood pressure is now in the normal range and I’m sleeping so much better. I’ve gone from a size 28 to a size 12 by eating meals which don’t make me feel as if I’m missing out.
Losing 13 stone hasn’t just changed my life – it’s given me the chance to be a strong, healthy mum and give my daughter a bright future, too.”
“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.