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.”
According to a new analysis by the charity, cardiovascular deaths in working-age adults have increased by 18 per cent since 2019, rising from 18,693 to 21,975 in 2023, which is an average of 420 per week.
The statistics provided by the BHF likewise indicate
Since 2020, there has been a 21 percent rise in the number of individuals diagnosed with heart failure in the UK, hitting a peak of 785,000 cases in 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 of significant scientific potential that could reverse this trend.”
“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…
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.
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. This can help manage various aspects of your health, such as regulating your blood pressure and heart rate.
Poor quality of sleep typically results in unhealthy behaviors as you attempt to boost your energy levels, frequently resorting to consuming sugary items and similar options.
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 emphasizes that making sure your sleeping environment is both dark and cozy can significantly impact the quality of your rest.
Increase your heartbeat with a bit of medium-intensity physical activity.
Physical activity greatly benefits your cardiovascular health, so choose something you love doing. The more enjoyable the task, the likelier you’ll stick with it,” explains Giblin. “Aim for at least 150 minutes of moderate exercise each week.
Being moderate implies being somewhat out of breath yet capable of holding a conversation. The objective is for your heart rate to increase during physical activity, which indicates improved fitness since it can return to a regular pace afterward. Regular exercise enhances your heart’s efficiency as a pump.
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,” states 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 ultraprocessed foods have been associated with various health issues.
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.”
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
Discover your blood pressure and cholesterol levels,” recommends Giblin. “In England, the NHS offers the Health Check program for individuals above 40 years old, providing checks for blood pressure, cholesterol, and diabetes. Similarly, clinics in Scotland, Wales, and Northern Ireland offer comparable services through general practitioners.
You can now have them verified at your nearby drugstore.
Keep hydrated
Consuming water benefits your entire system,” asserts Giblin. “The heart circulates blood and fluids all over the body, and dehydration can lead to losing potassium—part of your essential electrolytes—via perspiration.
And losing excessive amounts of potassium might lead to irregular heart rhythms. Hence, increase your fluid intake when you perspire heavily due to hot weather; pay attention to what your body needs.
Quit smoking
Smoking ranks as one of the most harmful practices for your heart, decreasing oxygen levels in the bloodstream and harming your arteries,” explains Dr. Martin Thornton, Chief Medical Officer at Bluecrest Wellness, a provider of health screenings. “You don’t need to face this challenge solo; substantial assistance is accessible to aid you in stopping smoking, and many improvements tend to occur rapidly once you stop.
Limit alcohol intake
Drinking increases your blood pressure and contributes only empty calories,” explains Thornton. “Our advice isn’t to eliminate it entirely, but try to limit yourself to no more than 14 units per week and include some alcohol-free days whenever possible.
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