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The daily habits that will keep your heart healthy, according to the British Heart Foundation




The start of the 2020s has been “the worst start to a decade for heart health for half a century”, according to the British Heart Foundation (BHF).

A new analysis by the heart health charity found that cardiovascular deaths in working age adults have risen by 18% since 2019, from 18,693 to 21,975 in 2023, averaging 420 a week.

Heart-healthy living means understanding your risk, making healthy choices, and taking steps to lower your chances of heart disease
Heart-healthy living means understanding your risk, making healthy choices, and taking steps to lower your chances of heart disease

In addition, BHF’s new figures show that since 2020 there has been a 21% rise in the number of people diagnosed with heart failure in the UK, to a record high of 785,000 in March 2024 from 650,000 in March 2020.

Commenting on these figures, Dr Charmaine Griffiths, chief executive of the BHF, said: “It’s been the worst start to a decade for heart health for half a century, but we’re entering an era of immense scientific opportunity that can turn this tide.

“By driving a research revolution, we can reverse this worrying trend and save more lives than ever before.”

Preventative measures are key to tackling this issue, so what can we do this summer to boost our heart health? We spoke to some experts to find out…

Cardiovascular deaths in working-age adults have risen by 18 per cent since 2019, according to analysis by the British Heart Foundation
Cardiovascular deaths in working-age adults have risen by 18 per cent since 2019, according to analysis by the British Heart Foundation

Prioritise sleep: “One thing that people often don’t think about, when it comes to heart health, is sleep,” says Regina Giblin, senior cardiac nurse at BHF.

“Going to bed at the same time every night and setting your alarm for the same time every morning helps your body get into a routine and helps regulate everything, including your blood pressure and heart rate.

“Bad sleep usually leads to bad habits because you’re trying to get your energy up, so you’ll often go for sugary foods and things like that.”

To improve your sleep quality this summer, Giblin recommends avoiding caffeine in the evenings or watching screens an hour before bed, and says that ensuring your bedroom is dark and comfortable can make all the difference.

Studies suggest that insufficient or excessive sleep can increase the risk of cardiovascular disease and stroke. Aiming for between seven to nine hours of sleep per night is recommended for most adults
Studies suggest that insufficient or excessive sleep can increase the risk of cardiovascular disease and stroke. Aiming for between seven to nine hours of sleep per night is recommended for most adults

Get your heart rate up: “Exercise is very good for your heart, so try to find an activity that you enjoy, because the more you do something that you enjoy, the more likely you’ll do it more often,” says Giblin.

“Try to do 150 minutes of moderate exercise a week.

“Moderate means that you’re slightly breathless, but you’re still able to talk. You want your heart rate to go up during the exercise, and that means your heart’s getting fitter, because then it will restore back down to the normal heart rate. Your heart works better as a pump if you exercise regularly.”

The cardiac nurse particularly recommends walking, cycling and dancing to get your heart rate going.

Doing 150 minutes of moderate exercise a week will improve the health of your heart
Doing 150 minutes of moderate exercise a week will improve the health of your heart

Follow a Mediterranean diet: “We often talk about the Mediterranean diet, so try to eat lots of fruit and vegetables, at least five a day,” says Giblin.

“Also, think about how you’re cooking food, and maybe use a nonstick pan and cooking spray rather than lard or butter.

“Try to cook things from fresh because ultra-processed food has been linked to all sorts of health problems.”

Stress will stress set your heart rate and blood pressure racing
Stress will stress set your heart rate and blood pressure racing

Reduce your stress levels: “From a biological point of view, when you first start to feel stress, your heart rate and blood pressure can go up, and it sets off your fight or flight response,” explains Giblin.

“But when this happens over and over again in your body, then it just gradually increases your heart rate and your blood pressure and over time that can cause your arteries to get stiff.

“It also causes plaque to build up inside the arteries of the heart, and that’s when you get chronic heart disease.”

So, if you are experiencing high levels of stress, Giblin recommends talking to a friend or a family member about it, or to seek professional help. Finding a healthy coping mechanism can also be beneficial.

“People find meditation or going outside in the morning and taking some deep breathes helpful at reducing stress,” she adds.

The NHS Health Check is a preventive healthcare program in England, offering free health assessments to adults aged 40-74 every five years. It aims to identify and manage risk factors for heart disease, stroke, type 2 diabetes and kidney disease.
The NHS Health Check is a preventive healthcare program in England, offering free health assessments to adults aged 40-74 every five years. It aims to identify and manage risk factors for heart disease, stroke, type 2 diabetes and kidney disease.

Know your numbers: “Find out what your blood pressure and cholesterol levels are,” advises Giblin.

“In England they have the NHS Health Check program, where everyone over 40 can get a blood pressure, cholesterol and diabetes check.

“You can also now get them checked at your local pharmacy.”

Good hydration helps the heart pump blood more easily through the body, preventing blood from thickening and reducing the workload on the heart
Good hydration helps the heart pump blood more easily through the body, preventing blood from thickening and reducing the workload on the heart

Keep hydrated: “Drinking water helps your whole body,” says Giblin.

“Your heart is pumping blood and fluids throughout the body, and if you’re dehydrated, you can lose potassium (through sweat), which is one of your electrolytes.

“And if you lose too much potassium, it can cause arrhythmia. Therefore, you need to drink more if you sweat more in the heat, so listen to your body.”

Smoking and heavy drinking are both significant risk factors for heart attacks
Smoking and heavy drinking are both significant risk factors for heart attacks

Cut smoking and drinking: “Smoking is one of the most damaging habits you can have when it comes to your heart, reducing oxygen in the blood, damaging arteries,” says Dr Martin Thornton, chief medical officer at health screening company Bluecrest Wellness.

“You don’t have to go it alone, there is excellent support available to help you quit, and you’ll often find that benefits are seen quickly after quitting.”

“Alcohol raises your blood pressure and adds empty calories,” says Thornton.

“We’re not talking about cutting it out completely, but remember to aim for no more than 14 units a week, with a few alcohol-free days if you can.”



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