💔Heart Health 101 👇My 5 Step Blueprint to build a stronger, longer-living body
- Tracy Dixon Mind & Body Fit
- Oct 24
- 2 min read
We are facing a big problem- heart related issues & cardiovascular health...
I want to share my 5 Step Blueprint to give you resources & actionable steps you can take to look after heart health.
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All backed up with UK Science & the latest research (mostly available on the NHS & GOV web-sites).
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It's difficult because we don't see our hearts like we do our biceps or abs..
Without clear actionable steps, knowledge remains passive; early risk factors can accumulate silently.
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Here's the problem:
Cardiovascular disease = 1 in 4 UK deaths.
7.6 million Brits are living with heart or circulatory disease.
It’s not just “old age” — poor sleep, stress, diet, inactivity, and visceral fat silently raise your risk.
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All my steps are powerful levers!
Here's My 5 Step Blueprint to a Stronger Heart:
1- MOVE- every day
150 mins a week of moderate to vigorous exercise.
Strength Training 2/3 days a week.
Break up long sitting spells: move every 30–60 mins.
TOP TIP: Even 10 minute brisk walks everyday add up.
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2- EAT- for vascular resilience
Eat single ingredient whole foods.
Reduce processed foods & stop eating ultra processed foods.
Eat plenty of fibre & healthy fats = cleaner arteries, lower blood pressure, better lipids.
TOP TIP: Let your fork be your first prescription & drink at least 2 litres of water everyday.
3- OPTIMISE- your body composition
Work out your ideal healthy weight for your age & height.
Focus on building lean, strong muscles (Strength Training).
Reduce bad visceral fat (reduce insulin spikes- stop snacking).
Reduce your midsection/waist size. Measure & track progress.
TOP KNOWLEDGE: Muscle protects your metabolism. Visceral fat strains the heart.
4- MANAGE- stress, sleep, recovery
Aim for 7-9 hours quality sleep a night.
Reduce alcohol intake.
Give your body a chance to switch into rest & repair mode lowering cortisol & blood pressure.
TOP KNOWLEDGE: A rested nervous system= a calmer cardiovascular system.
5- MONITOR & ADAPT- check, change, evolve
Get your NHS Health Check (40-74 years) every 5 years.
Test your blood pressure, resting heart rate, waist measurement regularly.
Then adjust your exercise, nutrition & recovery based on real data.
TOP TIP: What gets measured gets improved.
Your heart is your body's most important muscle.
Do aerobic training, lift weights, eat the right nutrition, rest, recover- lower your inflammation markers & track your progress.
Your health & longevity depends on it.
Hope this is helpful today.
Tracy x
P.S First Place Fitness is OPEN during October Half Term
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