Nutrition – Small habits, strong heart

Heart disease can feel like something that happens to “other people”, but the truth is your heart is listening to your everyday choices. February is Heart Health Awareness Month. It’s a great excuse to start building new heart healthy habits. Here are six simple tweaks to lower your risk of heart disease.

1 Reduce sugar: Too much added sugar can raise triglycerides (blood fats) and blood pressure. Cutting back helps keep cholesterol, blood pressure and blood sugars in a healthier range, easing the workload on your heart.
• Swap sugary drinks for water, soda water with lemon or mint, or unsweetened tea/coffee
• Keep sweets for occasional treats and enjoy fruit when you want something sweet after meals

2 Reduce salt: High salt intake is strongly linked with higher blood pressure, even modest reductions in sodium can lower blood pressure.
• Taste food before adding salt and try herbs, spices, garlic, citrus or pepper instead
• Choose fewer processed foods and more home-cooked meals where you control the seasoning

3 Increase vegetables: Vegetables provide fibre, potassium, antioxidants and vitamins that support healthier cholesterol and blood pressure levels.
• Add at least one extra vegetable to your main meal and aim to fill half your plate with colourful veg
• Keep frozen vegetables or pre‑cut options on hand for busy nights

4 Limit alcohol: Alcohol can raise blood pressure when intake is high. Heavy drinking also increases the risk of abnormal heart rhythms.
• Plan alcohol‑free days each week and alternate alcoholic drinks with water
• Pour smaller serves and keep alcohol for special occasions rather than daily routine

5 Do daily exercise: Regular movement strengthens the heart muscle, improves circulation and helps manage blood pressure and cholesterol. Even moderate activities like brisk walking, gardening or cycling, done consistently can reduce heart disease risk.
• Aim for at least 30 minutes of moderate activity most days, break it into 10‑minute chunks if needed
• Build movement into daily life: take the stairs or park further away

6 Don’t smoke: Smoking damages blood vessels, promotes plaque build‑up and makes blood more likely to clot. Quitting is one of the most powerful heart‑protective steps you can take, at any age.
• Talk with your doctor, pharmacist or Quitline about nicotine replacement and support
• Set a quit date, remove triggers (like lighters and ashtrays) and ask whānau or friends to back your smoke‑free goal

Making heart-friendly changes isn’t about perfection – it’s about backing yourself with one small decision at a time. Maybe that is an extra veg on your plate tonight, a walk with a friend instead of a drink, or booking support to finally quit smoking – each step sends your future self a powerful message: “You’re worth looking after.” Your heart works hard for you every day. Heart Health Awareness Month is your reminder to work just a little bit harder for it.