So this World Heart Day, it’s your opportunity to make a promise … a promise to cook and eat more healthily, to do more exercise and encourage your children to be more active, to say no to smoking and help your loved ones to stop.

A simple promise … for MY HEART, for YOUR HEART, for ALL OUR HEARTS.

Promise to eat well and drink wisely

• Cut down on sugary beverages and fruit juices – choose water or unsweetened juices instead
• Swap sweet, sugary treats for fresh fruit as a healthy alternative
• Try to eat 5 portions (about a handful each) of fruit and veg a day – they can be fresh, frozen, tinned or dried
• Keep the amount of alcohol you drink within recommended guidelines
• Try to limit processed and prepackaged foods that are often high in salt, sugar and fat
• Make your own healthy school or work lunches at home

Promise to get more active

• Aim for at least 30 minutes of moderate-intensity physical activity 5 times a week
• Or at least 75 minutes spread throughout the week of vigorous-intensity activity
• Playing, walking, housework, dancing – they all count!
• Be more active every day – take the stairs, walk or cycle instead of driving
• Exercise with friends and family – you’ll be more motivated and it’s more fun!
• Download an exercise app or use a pedometer to keep track of your progress

Promise to say no to smoking

• It’s the single best thing you do to improve your heart health
• Within 2 years of quitting, the risk of coronary heart disease is substantially reduced
• Within 15 years the risk of CVD returns to that of a non-smoker
• Exposure to secondhand smoke is also a cause of heart disease in non-smokers
• So by quitting (or not starting in the first place), you’ll not only improve your health but that of those around you
• If you’re having trouble stopping, ask for professional advice and ask your employer if they provide smoking-cessation services