PLANT of the week

This Valentine’s Day, take a look at the lifestyle habits that will keep you ticking along whatever your age

Coronilla glauca

Coronilla provides a rare splash of colour in February. It’s an evergreen Mediterranean shrub with bright yellow pea- like flowers and attractive foliage.

You can grow it as a shrub or train it as a climber against a wall, ideally a nice sunny sheltered spot away from cold drying winds.

It’s easy to manage, only growing to around six feet and the fragrant flowers often reappear in late summer as well.

Its common name is strange – ‘Bastard Senna’ – but don’t let this put you off, it’s a really uplifting winter wonder!

Under 35

While heart conditions that develop over time, such as coronary heart disease, tend to be rare in people under 35, leading a healthy lifestyle could stop them developing later.

Avoid smoking: The chemicals in tobacco smoke put a strain on the heart and damage the arteries, which can lead to heart disease. Even if you’re a social smoker, stop.

Boost your omega-3s: Research indicates that these fatty acids can benefit heart health. Aim for at least one portion a week from oily fish, or plant-based sources such as kale.

Emily Rollason, senior nutritionist at Holland & Barrett, says: “Fish oil contains the omega-3 fatty acids EPA and DHA, which promote normal blood pressure, cholesterol levels and blood triglyceride levels.”

Lead an active lifestyle: Aim to fit in a minimum of 150 minutes of moderate activity every week. The good news during lockdown is a brisk walk counts as much towards your 15 minutes as team sports.

Under 50

Studies suggest that if you have raised cholesterol in your mid-30s, it could have a lasting impact. Your risk of heart disease also rises after 45.

Eat more fibre: Aim for 30g daily – from fruit and veg, wholegrains, nuts and pulses – to lower your risk of heart disease. Some fibre-rich foods, such as oats, can help lower cholesterol.

Manage stress: Chronic stress has been linked to heart attacks and strokes, so if you’re struggling, try to find a way to manage it. Many people find that doing yoga is helpful, or try some mindfulness exercises.

Check your blood pressure: Exercise helps keep blood pressure levels under control but many people aren’t even aware they have high blood pressure. If you’re over 40, get yours tested every five years.

Emily says: “If your cholesterol is slightly raised, you may wish to speak to your doctor about taking plant sterols. These are plant compounds that may reduce absorption of cholesterol in the gut.”

Under 60

Heart disease risk rises considerably after the age of 45. Oestrogen helps our blood vessels stay flexible, which could be why the risk increases for women post-menopause.

Limit sugar: Research has linked excessive sugar consumption to increased risk of heart disease. Cut down on sweet treats, fizzy drinks and resist adding sugar to your tea and coffee.

Watch your waist: Research suggests that waist circumference might be a better indicator of your heart attack risk than BMI. To stay trim, eat healthily and move more.

Drink in moderation: Heavy drinking is linked to high blood pressure. Over time, this increases your risk of heart attack and stroke. Stick to a maximum of 14 units a week, spread over three days or more.

Emily says: “As we age, our arteries can become stiffer, which may lead to an increase in blood pressure. But studies suggest garlic supplements might help to lower it.”

Over 60

At this age, heart disease and related conditions such as strokes become more common. But you can limit your risk.

Keep eating healthily: Eat lots of fruit and veg and keep hitting those fibre and omega-3 goals. Keep cakes and biscuits as occasional

As we age arteries can become stiffer which raises blood pressure