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Looking after your heart

Simple steps to keep your heart healthy

Protect Your Heart: Prevent Cardiovascular Disease

Cardiovascular disease (CVD) is one of the leading causes of death. In Torbay an average of 467 deaths every year are related to CVD – but the good news? Most cases are preventable.

What is Cardiovascular Disease (CVD)?

CVD includes heart attacks, strokes, and diseases of the blood vessels.

Why it matters

It affects millions and can lead to disability or early death – but small changes can make a big difference.

Risk factors

  • Blood pressure
  • High cholesterol
  • Smoking
  • Lack of exercise
  • Diabetes
  • Excess alcohol
  • Unhealthy diet

Control your blood pressure

Why it matters

High blood pressure puts extra strain on your heart and blood vessels – often without symptoms at first.

Healthy Blood Pressure to target

Aim for under 140/90 mmHg (or as advised by your doctor).

Tips (Tip/Callout Block)

  • Eat less salt
  • Check blood pressure regularly
  • Exercise regularly
  • Take medications if prescribed

Where to get help in Torbay

  • Find out more about blood pressure checks in Torbay, including:
    • Loaning a free blood pressure monitor from local libraries
    • Walk-in blood pressure checks at local pharmacies or Paignton community hub

Eat for a healthy heart

Goals

Lower cholesterol, reduce diabetes risk, healthy weight.

What to eat more of

  • Fruits and vegetables (5+ a day)
  • Wholemeal bread, brown rice, oats, rye
  • Oily fish (e.g. salmon, mackerel)
  • Nuts, beans, lentils, chickpeas etc.

What to eat less of

  • Saturated fats (butter, fatty meats)
  • Hidden sugar (e.g. soft drinks)
  • Processed foods

Where to get help in Torbay

Stop smoking

Why it matters

Smoking damages your heart and arteries, doubles your risk of heart attack and stroke.

Benefits of quitting

  • After 20 minutes your blood pressure improves
  • After 1 year your risk of heart disease halves
  • After 15 years your risk is similar to a non‑smoker

Where to get help in Torbay

Be physically active

Why it matters

Regular movement strengthens your heart and improves circulation.

Goal

  • Aim for at least 150 minutes of moderate activity a week – sounds like a lot but it’s just 21 minutes a day!
  • Every little counts – taking the stairs more or walking the school run adds up to make a big difference!

Easy ideas

  • Brisk walking
  • Cycling
  • Dancing
  • Gardening

Tips 

Break it into 10‑minute chunks.
Every little counts – even walking upstairs more, walking the school run adds up to make a big difference.

Where to get help in Torbay

Drink less alcohol

Why it matters

Too much alcohol raises blood pressure and adds empty calories.

Recommended limits

No more than 14 units/week (for men and women).
Spread over 3+ days, with alcohol‑free days.

Tips to cut down

  • Choose smaller drinks.
  • Drink water between alcoholic drinks.
  • Set weekly limits.
  • Look for alcohol‑free alternatives.
  • Zero alcohol if you’re pregnant as there is a risk to your baby.

Tip: What is one unit of alcohol? (Tip/Callout Block)

  • Half pint of ‘regular’ beer, lager or cider
  • Half a small glass of wine
  • 1 single measure of spirits

Where to get help in Torbay

Resources 

Contact Public Health