From ditching coffee to the exact amount of plant foods to eat, 7 top tips to keep your heart healthy
A HEART that’s in tip-top condition is vital for a long and healthy life.
Exercise is one of the best things you can do for the heart because it helps reduce risk factors of heart disease, including obesity, high blood pressure and stress.
The NHS recommends that each week, adults do at least 150 minutes of moderate-intensity activity, such as brisk walking or water aerobics, or 75 minutes of vigorous-intensity exercise, such as running.
But you’ll be glad to hear that working out isn’t the only approved way to ensure your heart is in peak condition.
From joining a book club to snacking on nuts, a heart doctor gives Lucy Gornall her top tips to keep your ticker in good nick.
TAKE A MINUTE
MINDFULNESS is something we relate to mental health, but there’s evidence that it can also support your ticker by controlling blood pressure.
This is a measure of the force your heart uses to pump blood around your body.
When blood pressure is too high, it can lead to heart disease, heart attack and stroke, but a too low level risks dizziness and fainting.
Dr Wamil says: “High-quality studies have demonstrated that meditation can improve cardiovascular health.
“The findings underscore the value of mindfulness practices in reducing blood pressure, a key risk factor for heart disease, through mechanisms likely involving stress reduction and improved emotional regulation.”
Find free meditations on YouTube or try apps such as Insight Timer (free) and Headspace (14-day free trial).
BE A SOCIAL BUTTERFLY
IF not for the good times, keep socialising for the health of your heart.
Dr Gosia Wamil, a consultant cardiologist at Mayo Clinic Healthcare in London, tells Sun Health that social activities, like crafting groups, cooking clubs, or book clubs, “help reduce loneliness and social isolation, which have been linked to an increased risk of heart disease”.
“These social connections can lead to lower blood pressure and reduced stress levels, both beneficial for heart health,” she says.
“Studies show that people with strong social connections and those who engage in hobbies and have a strong purpose of living may live longer and healthier lives.”
Strong relationships are common in Blue Zones, parts of the world which have large numbers of people reaching the age of 100.
These include Sardinia, Italy, and Okinawa, Japan.
GREEN FINGERS
YOU may not fancy a run or a cycle, but what about a spot of gardening? By caring for your plants, you are caring for your cardiovascular health.
Dr Wamil says: “Gardening is a physically engaging hobby and can improve cardiovascular health by increasing activity, which is known to reduce the heart disease risk.”
Mowing the lawn, planting seeds, digging, weeding and other green-fingered activities improve balance, muscle strength and aerobic fitness.
One study of 146,000 over-65s found gardeners had a lower risk of heart attack, stroke, high blood pressure and other negative health outcomes.
That’s not the only benefit. Dr Wamil adds: “It also promotes relaxation and stress reduction, further contributing to heart health and lowering the risk of strokes and heart attacks.”
VARIETY WINS
WE all know we should be eating five-a-day.
But try not to eat the same things over and over.
Instead, experts say you should aim to eat 30 different plant foods over a week, which include fruit, veg, herbs and pulses such as lentils, nuts and seeds.
Dr Wamil says: “Eating various fruits and vegetables is good for your heart.
“They are high in dietary fibre, which can help reduce cholesterol absorption in your bloodstream.
“Whole grains like oats, barley, wholewheat bread, and brown rice contain soluble fibre, which has been shown to lower bad cholesterol (LDL) levels.
“Nuts such as almonds, walnuts, pistachios, and seeds like flaxseeds and chia seeds are high in plant-based proteins, fibre and healthy fats.
“When eaten in moderation, they can help improve cholesterol levels.”
Foods that top the list for cardiovascular benefits include salmon, oats, spinach and blueberries.
Antioxidant-rich blueberries, for example, have been shown to lower blood pressure, which reduces the risk of heart disease.
One study found that those who ate blueberries had a 32 per cent lower risk.
SEXY TIME
IT’S like exercise, but much more fun. “Sex can have a significant impact on both short-term and long-term cardiovascular health,” says Agnieszka Kozlowska, intimacy expert and owner of wellness brand Miracle Leaf.
“In the immediate sense, sex is a form of exercise that can provide benefits such as increased heart rate and improved blood circulation, similar to brisk walking or cycling.
“Studies have suggested that individuals who engage in regular sexual activity tend to have lower risks of cardiovascular issues such as heart attacks and strokes.
“Sex also releases a flood of beneficial hormones including endorphins and oxytocin.
“These ‘feel-good’ chemicals reduce stress hormones like cortisol, which contribute to high blood pressure and other cardiovascular risks.”
DECAF HIT
IT may be a struggle to resist those daily coffees, but they aren’t doing your heart any favours.
Excess caffeine has a negative effect on your cardiovascular health, so try swapping for decaffeinated drinks instead.
Dr Dave Nichols, NHS GP and resident doctor at MyHealthChecked says: “Caffeine can induce palpitations and cause quick rises in blood pressure, so swapping to decaffeinated drink can be beneficial for heart health.”
And be wary of the stimulant in other drinks and foods, such as puddings and fizzy drinks. Consuming these late at night could disrupt sleep which also won’t do your heart health any favours. Sleep deprivation has consistently been shown to raise the risk of a heart attack and stroke.
To beat sleep problems and reliance on caffeine, have a consistent bed and wake-up time, and get exposure to daylight as soon as you get up – it helps support the body’s natural body clock.
LET’’S GO NUTS
NUTS may be small, but they’re mighty good for your heart.
Research has found that eating them regularly can lower levels of inflammation linked to heart-related illnesses.
Snacking on a small handful can also help lower unhealthy cholesterol.
Dr Wamil explains: “Cholesterol is a waxy, fat-like substance found in all body cells, necessary for making hormones, vitamin D, and substances that help digest foods.
“It is transported through the bloodstream in small packages called lipoproteins, including low-density lipoprotein (LDL, often referred to as ‘bad’ cholesterol) and high-density lipoprotein (HDL, known as ‘good’ cholesterol).”
Cholesterol is crucial for bodily functions but imbalances are bad for cardiovascular health.
Fibre, unsaturated fats and omega-3 fatty acids – all found in nuts – are beneficial for balancing cholesterol and other heart health measures.