Daily habits for a healthier HEART

Our heart health can take a dip after menopause and older women are less likely to get the best heart care – here's how to protect yourself

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FIRST THING

Around 100 women a day in the UK are admitted to hospital with a heart attack, according to the British Heart Foundation. The good news? Starting the day right is easier than you think.

TRY THIS

* Better breakfast Have a bowl of porridge and berries. According to a study from the University of East Anglia, eating 150g of blueberries daily could reduce the risk of heart disease by up to 15%.

* Meditate It may help lower blood pressure and the risk of heart attack, found the American Heart Association. 'Simply repeat a mantra in your mind, coming back to it any time you find your mind wandering,' says Ruby Warrington*. 'Try two 20-minute sessions per day.'

* Stretch If your body is flexible, your arteries probably will be too. People over 40 who were less supple than others had 'stiffer' arteries, which can lead to high blood pressure and cardiovascular disease, found a Japanese study. Try free yoga and Pilates videos on YouTube.

MID MORNING

Get your heart pumping now, says NHS GP Dr David Nichols. Physical activity will help decrease your risk of coronary heart disease. Climbing the stairs, gardening and carrying shopping all count too.

TRY THIS

* Walk Just two miles of walking a day has been shown to lower heart disease risk by 30-40%, says Mark Fenton**. And upping the pace could bring more benefits. Older adults who walked faster than 3mph had a 50% lower risk than peers who walked slower, found Tufts University in Boston.