Fitness Tips


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Looking after your heart is the most important thing you can do.
Concentrate on key lifestyle areas such as eating, exercise, smoking and drinking, and considering other factors like family history, diabetes and stress to keep that muscle pumping the good stuff.
Here are 10 top tips for a healthy heart
Get active
Exercise 3/5 times every week. One way to achieve this target is by doing 30 minutes of activity on five days a week.
Give up smoking
Bit of a no brainer. Smoking is one of the main causes of coronary heart disease. A year after giving up, your risk of a heart attack falls to about half that of a smoker.
Manage your weight
Similar to smoking this is a must. Being overweight can increase your risk of heart disease significantly. Make sure you have a well balanced diet low in fat and high in fruit and vegetables, combined with plenty of physical activity.
Ditch the salt
To maintain a healthy blood pressure, stop using salt at the table and try adding less to your cooking, or cut it out completely. You’ll soon get used to it. Also watch out for high salt levels in processed foods. Check the food labels – a food is high in salt if it has more than 1.5g salt (or 0.6g sodium) per 100g. That meal deal sandwich may not be healthy after all.
Get your 5 A DAY
Get your fruit and veg in to maintain a healthy heart.
Eat oily fish
Eat oily fish twice a week. Fish such as mackerel, sardines, fresh tuna and salmon are an excellent source of omega-3 fats, which can help protect against heart disease.
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Walk off stress
Simple exercise such as walking can help you stay calm and relax reducing blood pressure.
Cut saturated fat
Small changes to your diet can have positive health benefits. Choose semi-skimmed over full-fat milk, leaner cuts of meat, and steam or grill foods rather than frying.
Drink less
We all like a drink however, alcohol can be fattening. If you added three or four gin and tonics to your usual daily diet, you could put on nearly 2kg over four weeks.
Read the food label
Look at the food label on food packets to see what the product contains. Understanding what is in food will help you make healthier choices.
Hopefully the above can give you an idea of how to look after your heart #makeithappen 🙂

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Therefore going into Week 4 I’m raring to go and armed with my newly acquired training schedule I will be back on that wagon in no time at all.

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