A healthy heart in just 6 steps

Taking care of your hearts health is essential – and it does not have to be time consuming! Here are our top 6 steps which you can take to benefit and protect your heart…

Step One – eat a heart-healthy diet

How much you eat is just as important as what you eat. Try to control the portions of your meals, by eating more low-calorie and nutritious foods; like fruits and vegetables. Fruits and vegetables are high in minerals and vitamins, which contribute to good heart health. B1 in particular helps contribute to normal heart function, and can be found in cauliflower, oranges, potatoes, asparagus, kale, and many more.

By eating smaller amounts of foods which are high-calorie, processed, or have a high salt content, you will decrease the risk of high blood pressure. Having a high blood pressure can increase your risk of heart disease or stroke. By eating these types of foods in moderation, you can still enjoy them whilst knowing that you are taking care of your hearts health!

Step Two – monitor your blood pressure

Blood pressure is the pressure of blood in your arteries - the vessels that carry your blood from your heart to your brain and the rest of your body1. When your blood pressure decreases, your heart rate increases, which on occasion can cause shortness of breath or chest pain due to an inadequate blood supply to the heart muscle. As we have already discussed, on the flip side, having a blood pressure rating that is too high can increase your risk of heart disease or stroke.

If you want to check your blood pressure regularly at home, you can buy a digital blood pressure machine. Choose a machine that measures your blood pressure at your upper arm, not your wrist or finger2.

For more information on blood pressure, and where you can have yours measured, please visit the NHS website.

Step Three – exercise regularly

Regular exercise can improve factors which are related to cardiovascular health, which results in an overall healthier heart! By improving the muscles ability to pull oxygen out of the blood, regular exercise reduces the need for the heart to pump more blood to the muscles3. This in turn reduces stress hormones and helps lower heart rate and blood pressure.

Step Four – maintain a healthy weight

Having an increased body weight can contribute to high blood pressure, and increase your risk of heart and circulatory disease, heart attack, strokes and vascular dementia. Following our tips from the previous steps in terms of exercise and diet is a great place to start maintaining a healthy weight.

Step Five – manage stress levels

Whilst high stress levels alone are not the cause of heart or circulatory disease, studies have shown that there is a correlation between stress levels increased risk. High stress levels can also contribute so individuals turning to unhealthy habits such as comfort eating, consuming more alcohol, smoking, and being less physically active. Whilst we can’t always control or change what is happening in our busy lives, there are some small changes in lifestyle which may help you to cope with stress. For example, yoga, meditation, listing your thoughts, or speaking to friends and family. Check out our previous blog here for our top mindfulness and meditation tips!

 Step Six – invest in some heart care supplements

The Kwai Heartcare range consists of supplements which have been developed to help support your hearts health. By putting the above top tips into practice, and combining that with Kwai supplements, you’ll be on the path to a healthy heart in no time!

Kwai Heartcare – helps maintain a healthy heart, supports healthy cholesterol levels, and contains vitamin B1 which contributes to normal heart function.

Kwai Heartcare+ – contains Japanese black garlic, allicin and vitamin B1 to help maintain a healthy heart, support cholesterol levels, and contribute to a resistance against temporary stress.

Kwai Blood Pressure – a blend of nutrients specifically selected to help maintain normal blood pressure and heart muscle function.

If you are concerned about your heart health or if you are experiencing worrying symptoms, please contact a GP or local hospital. For more information on Kwai products, and to keep up to date with the latest blogs, visit us here.



1 British Heart Foundation


3 Hopkins Medicine