8 Essential Steps to Safeguard Your Heart's Health

The British Heart Foundation (BHF) has stated that the onset of the 2020s marks "the poorest beginning to a decade for cardiac well-being in fifty years."

A fresh analysis conducted by the charitable organization reveals that fatalities due to heart conditions among individuals of working age have surged by 18% since 2019. This increase has gone up from 18,693 cases in 2019 to 21,975 instances recorded this year, equivalent to approximately 420 such incidents each week as of 2023.

The statistics from the BHF likewise indicate Since 2020, there has been a 21 per cent rise in the number of individuals diagnosed with heart failure in the UK, hitting a peak of 785,000 cases by March 2024, compared to 650,000 in March 2020.

Dr Charmaine Griffiths, CEO of the BHF, stated: "We're experiencing the most challenging beginning to a decade for cardiac well-being in fifty years; however, we are stepping into an age brimming with significant scientific potential that could reverse this trend."

Through sparking a research upheaval, we can counteract this concerning pattern and rescue greater numbers of people than has ever been done before.

Stopping issues before they start is crucial, which raises the question: how can we improve our cardiac well-being this summer? To get answers, we consulted with several specialists...

Prioritise sleep

"One aspect of heart health that frequently goes unnoticed is sleep," explains Regina Giblin, a senior cardiac nurse at BHF.

Consistently going to sleep at the same time each evening and waking up at the identical hour every morning assists your body in establishing a regular pattern, which aids in regulating various aspects such as your blood pressure and heart rate.

Poor quality of sleep typically results in unhealthy habits as you attempt to boost your energy levels, frequently resorting to consuming sugary foods and such.

Giblin suggests enhancing your sleep quality this summer by steering clear of caffeine during the evening hours or refraining from screen time at least one hour before bedtime. He also notes that making sure your bedroom is both dark and cozy can significantly impact the quality of your rest.

Raise your pulse with some medium-intensity physical activity.

Physical activity greatly benefits your cardiovascular health, so choose something you love doing, as you're more prone to engage regularly in activities that bring joy," states Giblin. "Aim for at least 150 minutes of moderately intense exercise each week.

Moderate intensity signifies being somewhat out of breath yet capable of holding a conversation. The aim is for your heartbeat to increase during physical activity; this indicates improved fitness since your heart rate should return to normal afterwards more efficiently. Regular exercise enhances your heart's pumping ability.

The cardiac nurse specifically suggests activities like walking, cycling, and dancing to elevate your heart rate.

Follow a Mediterranean diet

We frequently discuss the benefits of the Mediterranean diet, so make sure to consume plenty of fruits and veggies—aim for at least five servings daily," explains Giblin. "Additionally, consider your method of preparing meals; perhaps opt for a non-stick pan along with cooking spray instead of using lard or butter.

Make an effort to prepare meals with fresh ingredients since ultra-processed foods have been associated with various health issues.

Reduce your stress levels

Biologically speaking, as soon as you begin feeling stressed, your heartbeat and blood pressure may rise, triggering your fight-or-flight reaction," says Giblin. "However, if these conditions occur repeatedly within your system, they progressively elevate both your heart rate and blood pressure. Over an extended period, this can lead to stiffness in your arteries.

It also leads to the accumulation of plaque within the coronary arteries, which is when chronic heart disease develops.

Therefore, if you're dealing with significant stress, Giblin suggests discussing it with a friend or relative, or seeking professional assistance. Identifying a constructive way to cope could also prove helpful.

"People discover that meditation or heading outdoors in the morning for some deep breathing can be beneficial in lowering stress," she notes.

Know your numbers

Giblin recommends discovering your blood pressure and cholesterol levels," he says. "In England, the NHS offers the Health Check programme for individuals above 40 years old, providing checks for blood pressure, cholesterol, and diabetes. In Scotland, Wales, and Northern Ireland, comparable assessments are available through general practitioner clinics.

“You can now have them verified at your nearby chemist’s shop.”

Keep hydrated

Consuming water benefits your entire system," asserts Giblin. "The heart circulates blood and fluids around the body, and dehydration can lead to a loss of potassium—part of your electrolyte balance—particularly through perspiration.

And losing excessive amounts of potassium might lead to irregular heart rhythms. Hence, if you're sweating more due to hot weather, increase your fluid intake accordingly; pay attention to what your body needs.

Quit smoking

Smoking is among the most detrimental practices for your heart as it decreases oxygen levels in the bloodstream and harms your arteries," explains Dr Martin Thornton, Chief Medical Officer at Bluecrest Wellness, a provider of health screenings. "You do not need to face this challenge solo; substantial assistance is accessible to aid you in stopping smoking, and improvements are frequently observed shortly after cessation.

Limit alcohol intake

Drinking increases your blood pressure and packs in those empty calories," explains Thornton. "We're not suggesting eliminating it entirely, but try to limit yourself to just 14 units per week and include some alcohol-free days when possible.

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