February marks Heart Month, led by the British Heart Foundation. It’s a timely reminder that heart and circulatory disease continues to affect millions of people across the UK — with it claiming a life every three minutes.
The good news? Many of the biggest risks to our heart health are influenced by the small choices we make every day. Not drastic changes. Not perfection. Just simple, sustainable habits that build up over time.
This month, we encourage you to take one small step that supports your heart, because after all, it’s the engine that keeps us living!
1. Move More — In Ways You Actually Enjoy
Research has shown that being physically active can reduce the risk of heart and circulatory diseases by up to 35%! And you don’t need to train for a marathon to benefit your heart. Regular movement — even in short bursts — helps lower blood pressure, improve cholesterol, and strengthen your heart muscle.
Try:
- A brisk 10-20 minute walk or try a local Peerie Wander
- Gentle strengthening exercises to support healthy joints
- Joining a local walking group – Walk da Rock Shetland – Healthy Shetland
- Stretching or gentle movement breaks if you sit a lot – such as Deskercise with work colleagues!
- Going for a ‘walk & talk’ with friends or colleagues
- Leaving the car for short journeys and walking or cycling instead
- Feeling the cold? The Shetland Recreational Trust (SRT) offers indoor walking sessions at Clickimin Leisure Centre on Wednesdays from 2 pm to 3 pm.
- Joining a local step count challenge – sign up here to a free 4-week challenge starting Mon 9th Feb.
❤️ Valentine’s twist: Go for a walk together instead of meeting for coffee. Same chat, healthier hearts.
2. Eat for Your Heart, Not Against It
A heart-healthy diet isn’t about restriction — it’s about balance. The BHF encourages eating more:
- Fruit and vegetables – both fresh & frozen
- Wholegrains ie. Porridge oats, brown/wild rice, whole-wheat bread and pasta.
- Beans, lentils, nuts, and seeds
- Oily fish like salmon or mackerel
And less:
- Salt
- Highly processed foods ie. Hot dogs, pre-packaged burgers, pastries, biscuits and sugary cereals.
- Sugary & fizzy drinks
❤️ Valentine’s twist: Cook a heart-healthy meal together. Think colourful plates, shared chopping, and dessert that includes fruit (yes, chocolate-dipped strawberries still count!).
3. Look After Your Stress Levels
Chronic stress can raise blood pressure and affect heart health more than we often realise. While we can’t eliminate stress entirely, we can change how we respond to it.
Small steps that help:
- Pausing for slow, deep breaths
- Getting enough sleep (Sleepio for insomnia)
- Talking things through with someone you trust
- Making space for things that genuinely help you unwind
❤️Valentine’s twist: Instead of asking, “How was your day?” Try: “What’s been weighing on you lately?” or “what helps you unwind?”
4. Know Your Numbers
High blood pressure and cholesterol often have no symptoms — which is why they’re sometimes called “silent killers”. Knowing your numbers can help you spot problems early and take action.
Consider:
- Getting your blood pressure checked
- Attending NHS Health Checks when invited
- Speaking to your GP or pharmacist if you’re unsure
- Learn CPR with BHF’s free online tool [Learn CPR in 15 minutes for free | RevivR – BHF]
❤️ Valentine’s twist: Team up for your heart. Healthy habits are easier when you do them together.
