Heart and circulatory diseases account for approximately 25% of all deaths in the UK, making them one of the leading causes of mortality.
Several factors, including diet, exercise levels, and weight, can increase the risk of developing these conditions.
To reduce the likelihood of heart problems, it is recommended to avoid saturated fats and engage in around 2.5 hours of exercise per week.
Dr. Oliver Guttmann, a consultant cardiologist at The Wellington Hospital, shared four simple ways to support good heart health this summer.
According to Dr. Guttmann, following a heart-healthy diet by reducing the consumption of high-fat and sugary foods and beverages is crucial.
However, adopting a heart-healthy lifestyle is equally important.
Here are four ways to promote good heart health, according to Dr. Guttmann:
- Limit alcohol consumption and avoid excessive intake, as it can lead to high blood pressure.
2. Engage in regular exercise, such as daily walks, gym sessions, or team sports, to promote heart health.
3. Aim for seven to nine hours of quality sleep per night, as poor sleep is associated with a higher risk of heart disease.
4. Quit smoking, as it is one of the best actions for improving heart health.
Diet
Dr. Guttmann also emphasized the challenge of maintaining a heart-friendly diet during the summer.
He said, “With summer typically being a season of indulgence, it can sometimes be harder to follow a heart-healthy diet.
Processed foods, red meats, and sugar-sweetened beverages, often found at BBQs, do not promote good heart health.
However, a heart-healthy diet doesn’t have to be restrictive, and there are many delicious options that promote heart health.”
Dr. Guttmann recommended including the following in your diet:
- Lean meats like skinless chicken breast or omega-3 fatty acid-rich fish such as salmon
- Leafy greens like spinach and kale
- Berries
He also advised against the following:
- Consuming processed foods high in unhealthy fats
- Excessive consumption of fatty red meats, which increases cholesterol levels and the risk of heart disease
- Binge drinking, as it can lead to high blood pressure and negatively impact sleep quality, which affects heart health
The Mayo Clinic identifies symptoms of coronary heart disease, including chest pain, shortness of breath, and pain in the neck, jaw, throat, or back.
If you are concerned about your heart health, consult your GP.