'I'm a doctor – try these foods and exercises to improve fitness and heart health'

Today is World Heart Day, and to mark the occasion, the Mirror has spoken to a doctor and heart health expert about what you need to do to keep the organ in good condition

World Heart Day (September 29) is a reminder for everyone to take care of their hearts.

This, of course, includes eating healthily and exercising regularly – but it can be tough to know where to start if you're a newbie.

Dr Claire Merrifield, GP and medical director at Selph, has shared some foods that you'll want to add more of into your diet, and exercises you can attempt in order to take care of your heart and lead a healthier lifestyle.

"There are several foods which are great for heart health. It’s important to understand though, that if you want to really boost your heart health, it’s not just about adding in one or two ‘heart healthy’ foods. You need to look at your whole dietary pattern, which can be a lot harder," Dr Merrifield shared.

So what are the healthiest diets you can follow for your heart? Dr Merrifield said: "Overall the healthiest dietary patterns are the Mediterranean diet, the DASH diet which is designed to reduce high blood pressure, and a plant-based diet."

She continued: "If we look at individual foods, the best foods for heart health are fruits and vegetables, legumes, whole grains, nuts and extra virgin olive oil.

"Fruits and vegetables are rich in polyphenols which help to reduce inflammation, blood pressure and cholesterol. They are also high in fibre which benefits the gut microbiome to improve heart health.

"Legumes such as beans and lentils help us feel full, are a source of protein and fibre and also provide excellent food for our gut microbiome which helps to reduce inflammation and improve heart health.

"Wholegrains such as oats and barley also contain beta-glucan which reduces cholesterol and protects your heart health. Whole grain foods, such as wholemeal bread and pasta, oats, barley, quinoa and corn provide an excellent source of slow-release energy, they help us feel full without raising our blood sugar and provide fuel for our gut microbiome.

"Whole grains have been shown in multiple studies to be extremely beneficial for heart health so take a look at your diet and see where you can swap a refined grain like white bread or pasta for a whole grain alternative.

"Nuts are full of healthy fats which improve your cholesterol levels, they are also a source of protein which helps you feel full and stops you reaching for more food. If you’re feeling peckish, grab a handful of nuts before you reach for your usual snack. Chances are you won’t need anything else, and you’re boosting your heart health.

"Extra virgin olive oil is the best type of fat to cook with and add to foods and salads, it reduces inflammation, contains polyphenols and improves the lining of your blood vessels."

When it comes to exercise, Dr Merrifield said the best type for heart health is "vigorous-intensity exercise, where you get very out of breath".

She said: "Even short bursts of getting out of breath, such as running up a flight of stairs or power-walking up a hill can reduce your risk of dying from heart disease. It’s also important to get a lot of moderate intensity exercise in, where you’re not fully out of breath but someone would be able to tell you’re exercising.

"Current guidelines say we should be aiming for around 150 minutes a week of this type of exercise but the more you do the better for your heart. Many people count their steps and aiming for 10,000 steps a day is great, but it’s important to make sure you’re walking at a speed that challenges you and gets you slightly out of breath to boost your heart health.

"Exercises like planks and wall squats can reduce your blood pressure which improves your heart health so even 5 minutes a day of this can provide a huge benefit."

She did warn that if you "already have a problem with your heart" exercising can be "dangerous", especially if it's "very intense".

"If you experience chest pain, shortness of breath while exercising or anyone in your family has had an early heart attack or stroke, please speak to your doctor before starting any new exercise," she highlighted.

Dr Merrifield said: "Most heart disease cases can be prevented by simple things, like eating better, moving more, stopping smoking, reducing stress and being aware of your numbers.

"The most important numbers to know for heart health are your blood pressure, your cholesterol, your HbA1c which is a marker of your sugar levels over the last 3 months and your Lp(a) level which is a genetic marker for heart disease."

When it comes to foods to avoid, she said " it’s important to reduce ultra-processed foods" listing "supermarket sliced bread, flavoured ice cream and some ready meals".

She said: "It’s important to cut down on sugar-sweetened beverages like soft drinks, and energy drinks and adding sugar to milk and coffee to improve your heart health.

"Trans fats are found in some commercial products like cakes, ice cream, margarine and fried foods and are bad for heart health. These can be reduced by making your own cakes and biscuits, using olive oil or butter instead of margarine and reducing the amount of fried food you eat outside the home."

Do you have a story to share? Email: danielle.wroe@mirror.co.uk