FridayOL

1. Embrace a Heart-Healthy Diet: The Irish diet often includes plenty of comfort food, which can be high in saturated fats and salt. Swap processed foods for whole, unprocessed options. Focus on including plenty of fruits, vegetables (especially leafy greens), lean protein (chicken, fish, beans), and whole grains (brown rice, oats). Reducing your intake of red meat, sugary drinks, and processed snacks will make a big difference. Consider incorporating more Irish staples like salmon (rich in Omega-3 fatty acids) and potatoes (when prepared healthily – baked, not fried!).

2. Get Moving: Regular Exercise is Key: You don't need to run a marathon to improve your heart health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could be a brisk walk, cycling, swimming, or even gardening. Find an activity you enjoy so you're more likely to stick with it. Irish weather can be unpredictable, so consider indoor options like gym classes or home workouts during the wetter months.

3. Manage Stress: Find Your Calm: Stress takes a toll on your heart. Explore healthy ways to manage stress, such as yoga, meditation, spending time in nature (Ireland has stunning scenery!), or pursuing hobbies you enjoy. Talking to a friend, family member, or therapist can also be beneficial.

4. Prioritise Sleep: Rest and Recovery: Lack of sleep is linked to increased risk of heart disease. Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine and ensure your bedroom is dark, quiet, and cool.

5. Quit Smoking: A Critical Step: Smoking is one of the biggest risk factors for heart disease. If you smoke, quitting is the single most important thing you can do for your heart health. Talk to your GP about resources and support to help you quit. There are numerous smoking cessation programs available in Ireland.