Today, people all over the world are running, cycling or walking around a heart-shaped route. They are doing so because September 29 is World Heart Day, and exercise is an important factor in improving your cardiovascular health and preventing problems later in life.
Being inactive can cause fatty material to clog up your arteries, which may eventually lead to a heart attack, and getting your heart rate up also helps in terms of blood pressure, cholesterol and glucose levels. Coronary heart disease is one of the leading causes of death in the UK – which is why it’s important, whatever your age, to keep your ticker ticking along nicely and reduce your risk of heart problems.
You can improve your heart health at any age – but if you have any worries about exercising, talk your GP. Here, experts talk through some key ways you can help maximise heart health…
How can I improve my heart health through what I eat?
A healthy, balanced diet is key, starting with keeping fat, sugar and salt to a healthy limit. “Too much fat and sugar in the diet can lead to weight gain,” says Dr Helen Flaherty, head of health promotion and education at Heart Research UK (heartresearch.org.uk). “Too much salt can increase your blood pressure and too much saturated fat can increase the ‘bad’ cholesterol in your blood, all of which put you at an increased risk of heart disease.”
Saturated fats tend to come from animal sources such as fatty meats, cheeses, cream and butter. Try to avoid ultra-processed foods that are often high in these elements, she advises: “Learning how to cook simple, affordable and healthy meals, avoiding fast food and less healthy convenience foods could help to steer people away from a poor diet and poor health.”
Following the Mediterranean diet is a great way to improve your heart health, says Ruth Goss, senior cardiac nurse at the British Heart Foundation (bhf.org.uk). “It’s been shown to help reduce the risk of developing type 2 diabetes, high blood pressure and raised cholesterol,” she says. “The best foods to get these benefits include lots of fruit and vegetables, beans, lentils, wholegrains as well as fish, white meat and nuts and seeds along with some low-fat dairy produce and fat from unsaturated sources like olive oil.”
Does drinking alcohol affect my heart?
Drinking too much alcohol can increase your risk of high blood pressure and coronary heart disease. Many drinks are also high in calories.
“Keep an eye on your alcohol intake and try to stick to the guidelines of no more than 14 units spread over three or more days each week,” says Flaherty. “Look for drinks with a lower alcohol content, or alcohol-free alternatives, such as reduced calorie soft drinks or mocktails and herbal teas.”
What kind of exercise helps my heart health?
“Research shows that any amount of physical activity, no matter how long or short, is good for heart and circulatory health,” says Goss. “Target 150 minutes of moderate intensity physical activity a week, which can be split up into multiple sessions to suit you.”
This could include walking, dancing, lawn mowing or cycling. It’s never too late to start moving, Goss adds: “Taking up exercise in later life, even if you’ve never done much before, can still bring benefits. Check with your doctor first about what exercise is right for you if you have a heart or circulatory condition.”
Does stopping smoking help my heart health?
The simple answer is yes. “Smoking can damage your heart and blood vessels, which increases your risk of having a heart attack,” says Flaherty. “Quitting smoking can be difficult, but it is an important step for reducing your risk of heart disease.”
