Heart Health
Know Your Numbers
The 20-Minute Heart Reset 
The Salt Swap Challenge
Simple Daily Habits
High blood pressure rarely shows warning signs, which is why regular 
checks are important. Easy ways to check your blood pressure: 
 
• Local pharmacies offer quick, free blood pressure checks 
• Pharmacy self-service machines, often available in supermarkets 
• Affordable at home monitors 
• Free check-up through the NHS (Age 40–74)
A simple brisk walk can dramatically improve heart health. 
According to the British Heart Foundation: 
 
• Just 20 minutes of brisk walking helps lower blood pressure 
• Improves circulation after long periods driving or sitting 
• Helps reduce stress and improve sleep
Salt is one of the biggest contributors to high blood pressure 
and many everyday foods contain more than we realise.
Research from Action on Salt shows that many supermarket 
sandwiches, ready meals, and snacks contain hidden salt.
Easy swaps on the go:
Crisps with lunch -> Unsalted nuts or popcorn
Processed ham -> Grilled chicken or tuna
Ready-meal pasta -> Homemade pasta with fresh sauce
Move regularly – Taking the stairs or short walks between sites, add up. 
Eat more plant-based foods – Veg, fruit, whole grains, and beans help 
keep your arteries healthy. 
Limit saturated fats – Swap fatty meats and pastries for lean proteins. 
Stay hydrated – Water helps maintain blood flow and heart efficiency. 
Manage stress – A 5-minute break to stretch or focus on breathing 
can lower your heart strain.
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15.
HEALTH CHECK
In this edition’s Health Check, we focus on the importance of heart health and offer 
practical advice on how small, manageable changes to your daily routine can help you 
monitor and maintain healthy blood pressure.

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