Nourishing your heart: Simple steps to a healthier life

In recognition of World Heart Day, which takes place annually on September 29, it's important to remind ourselves about the importance of heart health and to raise awareness about cardiovascular disease prevention. Behaviours such as poor diet, physical inactivity, chronic stress and insufficient sleep contribute to high blood pressure, elevated cholesterol and other conditions that increase the risk of heart disease. Around the world, cardiovascular disease remains the leading cause of death, but the good news is that most heart conditions are preventable with simple, consistent self-care.

Nourish your heart with everyday foods

From Mediterranean olive oil to Asian green vegetables and Latin American legumes, heart-healthy eating is rooted in local traditions. Focus on:

• Whole foods: Fruits, vegetables, whole grains, nuts and legumes
• Healthy fats: Olive oil, avocado and omega-3-rich fish
• Less salt and sugar: Especially in processed foods

Move naturally, not just at the gym

In many cultures, physical activity is part of daily routines. This could be through structured practices like tai chi or yoga, active commuting, or community traditions such as evening walks. Maintaining heart health doesn’t need to rely solely on formal exercise settings. You could consider:

• Walking or cycling instead of driving
• Taking the stairs
• Stretch or dance during breaks

Manage stress with intentional strategies

Chronic stress is a well-established risk factor for heart disease. People all over the world are using structured approaches to managing stress, like mindfulness practices, breathing exercises and spending time in nature. This helps support cardiovascular health, musculoskeletal strength and mental wellbeing. Taking regular breaks, setting boundaries and using mental health resources can help reduce the physiological impact of stress and contribute to long-term heart health. Other techniques are:

• Practice deep breathing or mindfulness
• Journal or talk to someone you trust
• Spend time in nature

Prioritize sleep. It’s universal medicine

No matter where you live or what you do, your heart needs rest. Poor sleep increases the risk of high blood pressure and heart disease. During normal sleep, your blood pressure naturally drops. However, if you consistently sleep less than seven hours per night, your blood pressure may remain elevated for longer periods. This sustained elevation increases the risk of developing hypertension, which is a major contributor to heart disease and stroke. It's important to:

• Keep a consistent sleep schedule
• Avoid screens and heavy meals before bed
• Create a cool, dark, quiet sleep space

Know your numbers

Globally, millions are unaware they have high blood pressure or cholesterol. Regular check-ups can save lives. Contact your doctor or healthcare practitioner to monitor your blood pressure, cholesterol and glucose levels. You can also use various health apps or wearables to track key heart indicators.

Heart health isn’t about perfection, it’s about progress – small daily actions can lead to a stronger, healthier heart. Let’s celebrate World Heart Day by starting where you are, using what you have and taking care of the heart that takes care of you.

Disclaimer: The information provided here corresponds to reliable sources; however, these aren't officially related to WTW or any of its products.