Next day delivery
Installation service available
Buy back on all products
Rated Excellent

National Heart Month: Healthy Heart In the Workplace

At SafeSite, we encourage all our colleagues to maintain a healthy lifestyle in and outside of work. This is why we have put together this Infographic to highlight the importance of a Healthy Heart as we enter into National Heart Month:

Maintaining good heart health is crucial for quality of life. A healthy heart ensures efficient blood circulation, which delivers oxygen and nutrients to your body and brain, keeping you active, productive, and mentally sharp, throughout your workday and day to day life.

Key stats

Every 5 minutes someone is admitted to a UK hospital due to a heart attack
30% of adults have high blood pressure
6m adults in the UK have been diagnosed with diabetes
Every 8 minutes someone in the UK dies from coronary heart disease
6 million + people are living with heart and circulatory diseases in the UK
175K annual deaths from heart and circulatory diseases in the UK

Source: bhf.org.uk/-/media/files/for-professionals/research/heart-statistics/bhf-cvd-statistics-uk-factsheet.pdf?rev=81a8015761aa4ced8bc39d7045202be5&hash=9D78ACBF5EB80FA8A9BE28C90BFBE171

The key areas that greatly impact your heart health are…

Nutrition
Fitness
Wellbeing
Sleep

Nutrition

Adopting a healthy diet is essential for protecting your heart, regulating blood pressure and cholesterol levels, and reducing the risk of type 2 diabetes. A heart-healthy eating plan focuses on nutrient-dense foods that support cardiovascular function while minimizing foods that can negatively impact your heart. Here’s what to aim for:

Increase your intake of:

Vegetables and Fruits: These are packed with vitamins, minerals, and antioxidants that help reduce inflammation and support overall heart health.

Legumes: Beans and other legumes provide protein and fibre, making them an excellent alternative to high-fat animal proteins.

Lean Proteins: Choose lean meats and fish, which offer high-quality protein with lower amounts of saturated fat.

Low-Fat or Fat-Free Dairy: These options supply calcium and other essential nutrients without the extra saturated fat found in full-fat dairy products.

Whole Grains: Whole grains are rich in fibre, which can help manage cholesterol and maintain steady blood sugar levels.

Healthy Fats: Incorporate fats from sources like olive oil and avocado; these monounsaturated fats can help improve cholesterol levels.

Reduce your intake of:

High-Sodium Foods: Excess salt can elevate blood pressure, increasing the strain on your heart.

Sugary Foods and Beverages: High sugar consumption can lead to weight gain and increase the risk of diabetes.

Highly Refined Carbohydrates: These offer little nutritional value and can cause rapid spikes in blood sugar.

Alcohol: Excessive alcohol intake may negatively impact heart health and blood pressure.

Highly Processed Foods: Items like processed meats are often high in salt and unhealthy fats.

Saturated Fats: Found in red meat, full-fat dairy, palm oil, and coconut oil, these fats can raise cholesterol levels.

Trans Fats: Common in fried foods, chips, and baked goods, trans fats are particularly harmful as they increase bad cholesterol while lowering good cholesterol.

By focusing on these dietary adjustments, you can give your heart the support it needs while also enhancing your overall well-being.

Source: mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502

Fitness

Engaging in daily physical activity can significantly reduce your risk of heart disease. Exercise not only helps manage your weight but also lowers the risk of developing other conditions that strain your heart, such as high blood pressure, high cholesterol, and type 2 diabetes.

If you haven’t been active lately, start gradually and work your way up to these goals:

150 minutes per week of moderate aerobic exercise (like brisk walking).
75 minutes per week of vigorous aerobic activity (such as running).
Two or more strength training sessions per week.

Remember, even short bursts of activity benefit your heart. If meeting these guidelines seems challenging, don’t be discouraged—a simple five-minute walk, gardening, household chores, or taking the stairs can add up over time. While any movement is beneficial, increasing the intensity, duration, and frequency of your workouts can lead to even greater heart health benefits.

Source: mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502

Wellbeing

Work-related stress triggers the release of stress hormones like adrenaline and cortisol, which prepare your body for a “fight or flight” response. In the short term, this can cause temporary spikes in blood pressure.

In addition, individuals facing high levels of work stress are more likely to adopt unhealthy coping strategies such as smoking, overeating, or leading a sedentary lifestyle. These behaviours further compound the risk, making the heart even more vulnerable to stress-related damage.

Research consistently shows that high workplace stress is linked to a greater incidence of heart-related issues. It’s a reminder of how crucial it is to manage stress effectively—not only for mental wellbeing but also for long-term heart health. Prioritising regular physical activity, practicing mindfulness or other stress-relief techniques, and seeking support when needed are essential steps in mitigating these risks.

Source: mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502

Sleep

A lack of quality sleep can significantly impact your heart health and your ability to focus during the workday, creating a ripple effect that touches nearly every aspect of your wellbeing.

When you miss out on sufficient, restorative sleep, your body remains in a state of stress, causing an increase in stress hormones like cortisol. Elevated cortisol levels contribute to higher blood pressure and inflammation—both of which are major risk factors for cardiovascular disease. Over time, this can lead to chronic conditions such as hypertension and heart disease.

Sleep is also crucial for cognitive function. When you’re sleep-deprived, your brain struggles with memory, concentration, and decision-making. This not only affects your productivity but can also lead to poor judgment and increased stress at work, further compounding the physical stress on your heart.

Moreover, a consistent lack of sleep can impair your body’s ability to regulate metabolism and maintain a healthy weight, adding another layer of risk to your heart health. By prioritising quality sleep, you give your body the chance to repair and rejuvenate, thereby supporting a healthier heart and a sharper mind during the day.

Invest in good sleep habits today—it’s one of the best investments you can make for your overall health and long-term vitality.

Source: mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502

Below is our infographic, highlighting the stats and also top tips of looking after and improving your heart health on a day-to-day both inside and outside the workplace.