February is British Heart Foundation Heart Month. Here at Luck’s Yard Clinic, we believe in a holistic approach to health, and when it comes to your heart, prevention is key. Your heart is one of the hardest-working organs in your body, beating over 100,000 times a day to keep blood and oxygen flowing. As a Nutritional Therapist, I focus on supporting your heart health through diet, lifestyle, and awareness, helping you make informed choices to protect this vital organ for the long term.

Nourishing Your Heart: The Key Dietary Foundations

Your heart is influenced by what you eat every day, so focusing on heart-supportive foods is crucial. Here’s how you can fuel your heart with the right nutrients:

1 – Balance Your Fats
Firstly, not all fats are created equal but fat is essential in your diet.
Heart-Healthy Fats
– Omega-3 fatty acids (found in salmon, mackerel, flaxseeds, walnuts) reduce inflammation and support circulation.
– Monounsaturated fats (from olive oil, avocados, and nuts) help maintain healthy cholesterol levels.
Avoid Trans Fats & Processed Oils:
– Hydrogenated oils found in fast food, baked goods such as pastries, biscuits & cakes, and processed snacks increase the risk of arterial plaque buildup.
2 – Support Arterial Health with Fibre
– Soluble fibre (from oats, lentils, flaxseeds, beans, apples) binds to cholesterol, helping to remove excess LDL (“bad”) cholesterol from the body.
-Whole, unprocessed grains (quinoa, brown rice, buckwheat) regulate blood sugar levels, reducing strain on the heart.
– Aim for 30g of fibre each day to keep your health healthy (and your gut happy!)
3 – Load Up on Antioxidants & Polyphenols (beneficial plant chemicals)
– Colourful fruits & vegetables (berries, spinach, bell peppers) combat oxidative stress, which contributes to arterial damage and inflammation.
-Dark chocolate (85%+ cocoa), green tea, and red grapes contain polyphenols that support blood vessel function.
4 – Reduce Inflammatory & Processed Foods
– Excess sugar, refined carbs, and processed foods contribute to insulin resistance, which can increase blood pressure and inflammation.
– Excess sodium/salt (from processed foods, ready meals, and takeaways) can elevate blood pressure—instead opt for herbs, lemon, and natural seasonings instead!

Beyond Diet: Lifestyle Habits That Protect Your Heart

A holistic approach to heart health goes beyond food. Here’s how lifestyle choices can also play a role:
Prioritize Sleep – Poor sleep is linked to higher risks of heart disease. Aim for 7–9 hours per night.
Manage Stress – Chronic stress raises cortisol, which can contribute to inflammation and high blood pressure. Consider meditation, yoga, reading a book, listening to music, deep breathing techniques or having a massage with Liz at Luck’s Yard.
Get Moving – Regular low-impact movement (walking, swimming, cycling) keeps the heart strong and supports circulation.
Stay Hydrated – Good hydration supports blood flow and kidney function, helping regulate blood pressure.

Signs Your Heart Might Need Additional Support

If you are experiencing any of the below symptoms or are worried about your heart health you should make an appointment with your GP. Please note, this is not an exhaustive list of symptoms related to heart health.

Unusual Fatigue – Persistent tiredness, especially if it’s new or unexplained, can be an early sign of heart stress.
Shortness of Breath – Difficulty breathing with mild exertion or at rest may indicate circulation problems.
Chest Discomfort – Pressure, pain, or tightness that may radiate to the arms, neck, or jaw.
High Blood Pressure – Often symptomless but a major risk factor for heart disease. Regular monitoring is key. Most GP surgeries have a blood pressure monitor in reception for your use.
Irregular Heartbeat – Palpitations, skipped beats, or a fluttering sensation could suggest an underlying issue.
Dizziness or Fainting – This could be linked to low oxygen levels reaching the brain.
Swelling in the Ankles or Legs – This can be a sign of poor circulation or fluid retention.

Take Control of Your Heart Health Today

Your heart works tirelessly for you—return the favour by making small, sustainable changes that support its health. Making small, consistent changes to your nutrition and lifestyle can significantly impact your heart health. Whether it’s adding a handful of walnuts to your breakfast, swapping processed foods for whole ingredients, or prioritizing stress management, every little change matters.

If you’re looking for personalized nutritional support to optimize your heart health, I’d love to help. Book a consultation with me, and let’s work together on a heart-healthy plan that suits your individual needs.

Here’s to a healthy, happy heart!

Fiona Hayers at Nourish From Within – you can contact me on fiona@nourishfromwithin.co.uk or 07734111347
Photo by Jessica Lewis