Heart and circulatory diseases cause a quarter of all deaths in the UK – that’s over 160,000 deaths per year. On average, this equates to an average of 460 deaths per day, or one every 3 minutes. Currently, there are around 7.6 million people living with heart or circulatory disease in the UK, and on average, one of those are admitted to hospital every 5 minutes.
Whilst these figures are fairly hard hitting, it is a reminder that we need to take grave care of our own hearts health. In today’s blog, we will teach you how to take your pulse, the major risk factors of heart disease, and our top tips for a healthy heart.
Most adults have a healthy resting heart rate of around 60 to 100 beats per minute [bpm]. The fitter you are, the lower your heart rate will be. Your heart rate can vary depending on the activity you are doing – it will be slower when you are sleeping, and faster during and just after exercise. To find your resting heart rate, you’ll need to check your pulse.
How to check your pulse
Hold out your hand with your palm facing upwards. Press the index and middle finger of your other hand onto the inside of your wrist. You should be able to feel your pulse here – if not, try pressing a little harder or move your fingers around. Set a timer for 30 seconds, and count the number of beats you feel. Multiply this figure by 2 – this will give you your resting heart beat per minute.
Risk factors of heart disease
A risk factor is something that increases the risk or susceptibility of developing a disease. While having several risk factors does not determine that you have or will develop heart disease; having a general awareness of the risk factors can help you modify your lifestyle to take action to prevent / control early symptoms.
- High cholesterol – this is the level of fat contained in your blood, if there is an excess then your risk of heart disease increases.
- Smoking – smokers are nearly twice as likely to have a heart attack compared to a non-smoker.
- Alcohol – drinking alcohol in excessive amounts can harm your heart and general health.
- Obesity - being overweight can have a large impact on your overall health, especially if you carry weight around your middle.
- Physical inactivity – this can damage your heart muscle.
- A family history of heart or circulatory disease can put you at higher risk.
- Prolonged stress can increase your risk of heart and circulatory problems.
- High blood pressure.
Heart healthy tips
- Eat a healthy, well balanced diet which is high in fibre and low in fat.
- Restrict your intake of salt.
- Exercise regularly – this will help to lower blood pressure and cholesterol levels.
- Maintain a healthy weight.
- Try to reduce / quit smoking if you are a smoker.
- Drink no more than the recommended weekly amount.
- If you are a diabetic, ensure that you manage your condition and contact a GP if you need support.
- Manage stress levels by practicing meditation and mindfulness (see our other blog on this here!)
- Invest in Kwai Heartcare 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.