RESPONSIBLE for a quarter of all deaths, cardiovascular disease (CVD) is of the UK’s biggest killers.
It serves as an umbrella term for heart and circulatory diseases – including coronary , , , and vascular .
There are over 7.6 million people living with heart and circulatory diseases in the UK, according to the British Heart Foundation – twice as many as the amount living with cancer and disease combined.
CVD causes more than 170,000 deaths a year – about a quarter of all deaths in the UK.
Earlier this year, the BHF warned that deaths from heart related issues had .
Several conditions can increase your risk of developing CVD, including being overweight or having high blood pressure and cholesterol.
Certain habits can contribute too, from and drinking to not being particularly.
But just as lifestyle can up your risk of disease, making simple tweaks to it can also boost your odds against CVD and
The recipe for a healthy heart is made up of a few different habits, according to the British Heart Foundation’s senior cardiac nurse Ruth Goss and the ‘s senior dietitian Dell Stanford.
These can include sipping on coffee, paying attention to the timing of your meals – as well as their content – and living by the phrase “movement is “, the experts told The Independent.
1. Get moving for 30 minutes
Ruth said: “Whatever your age, being active now will have an immediate impact on your , reducing your risk of heart and circulatory diseases.
“It’s never too late to increase your physical activity or start a new sport, regardless of how little you have exercised in the past.”;
She recommends doing at least 150 minutes of exercise a week – something that will get your heart pumping faster, such as a brisk walk, , , or even cleaning.
If that seems like a lot, you can work up to that gradually.
“Doing just 30 minutes a day is a good way to reach 150 minutes a week,”; according to Ruth.
Multiple studies have suggested sitting for extendedperiods, particularly exceeding 10 hours a day, can be especially detrimental to heart health.
A sedentary lifestyle significantlyincreases the risk of cardiovascular issues likeandby contributing to factors like,, and.
Consultant cardiologistDrJonathanBeharofKing Edward VII’s Hospital previously told : “Even smaller things like walking up the escalators on my commute can help.
“If it gets the blood pumping then it probably helps.”;
showed consistently opting to take the stairs – instead of the lift or escalators – could reduce your risk of dying from CVD by 39 per cent.
2. Watch what you eat – and when
What you eat can make a big difference to your risk of CVD.
Dell recommended sticking to a healthy balance of carbohydrates, fruit and vegetables, lean proteins, dairy and unsaturated fats.
Choose wholegrain varieties of bread, pasta and cereal, include lean sources of protein – from non-fatty cuts of meat, to fish, eggs and beans – in every meal, and choose low-fat dairy options.
“Fats are also an important part of a healthy diet, but choose foods that are high in unsaturated fats such as olive or rapeseed oil, nuts and seeds, oily fish, olives and avocados,”; the dietitian said.
Indulgence is a part of life, but it’s a good idea eat treats in moderation, Dr Behar told Sun Health.
“I try not to have too many tempting things around like chocolate spreads, fatty crisps and sugary drinks,”; he said.
“If it’s very sugary, salty, or high in saturated fat, it’s something to have infrequently and in small amounts.”;
The timing of your meals is just as important as what you have on your plate, Dell went on.
“Studies have shown that even when people eat the same number of calories, the time of day they are eaten affects how they are used in the body,”; he said.
“This difference could affect weight, cholesterol levels and blood sugar levels – all of which can affect your risk of heart and circulatory diseases.
“Our body’s circadian rhythms – its natural daily cycles – are designed for eating in the day and sleeping at night. If they are disrupted, this could have implications for our heart health.”;
As a result, he advised having your last meal earlier in the day, rather than late at night.
3. Have coffee – but not too much
Good news for coffee lovers – moderate amounts of it could boost heart health, according to Dell.
“One observationalstudyfound that consuming two or three cups of coffee a day could be good for you and may be linked to lower risk of CVD compared to drinking no coffee,”; he said.
“In addition to caffeine, coffee contains polyphenols which may help reduce harmful inflammation and reduce CVD risk.
“Research tells us that moderate amounts of caffeine shouldn’t be a problem for most people.”;
Drinking more than four of five cups could dip you into less heart-healthy territory, as too much caffeine can increase blood pressure, heart rate, palpitations and anxiety.
Recent research suggests .
Scientists from Tulane University in New Orleans said caffeine in the afternoon or evening mightand raise blood pressure
4. Stay hydrated
It won’t come a surprise that staying hydrated is good for your health.
But making sure to drink water – as well as teas, coffees, low fat milk and sugar-free squash – can benefit your heart.
“When you are dehydrated, there is less blood travelling around the body,”; according to the BHF.
“This can lead to low blood pressure, dizziness and fainting. In response, the heart may start beating faster [tachycardia] to help move blood around the body.
“You may experience this as a racing, pounding heartbeat in your chest, called palpitations. Dehydration can also thicken the blood, increasing the risk of blood clots and heart attacks.”;
But drinking more water can improve circulation, digestion and gut health, according to the charity.
It’ll also make it easier to exercise, another essential component of good heart health.
5. Sleep on it
Getting enough is also important for your heart and circulatory health, Ruth added.
She recommended adults aim for seven to nine hours of sleep per night, in line with NHS recommendations.
A recent study warned that can increase the risk of a heart attack or stroke – even for “perfectly healthy”; people.
Lack of shuteye triggers molecular mechanisms linked to a greater risk of, according to the findings.
Another study also warned that – even in people managing to snooze eight hours a night.
