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The Sun
3 days ago
- Health
- The Sun
The 5 daily habits that slash the risk of UK's biggest killer
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 heart disease, atrial fibrillation, heart failure, stroke and vascular dementia. 1 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 Alzheimer's 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 risen for the first time in 50 years. 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 smoking 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 charity '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 medicine", 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 health, 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.' The easy-to-miss signs of deadly heart problems She recommends doing at least 150 minutes of exercise a week - something that will get your heart pumping faster, such as a brisk walk, swimming, cycling, gardening 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 extended periods, particularly exceeding 10 hours a day, can be especially detrimental to heart health. A sedentary lifestyle significantly increases the risk of cardiovascular issues like heart attacks and strokes by contributing to factors like high blood pressure, high cholesterol, and obesity. Consultant cardiologist Dr Jonathan Behar of King Edward VII's Hospital previously told Sun Health: "Even smaller things like walking up the escalators on my commute can help. "If it gets the blood pumping then it probably helps." A recent study 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 observational study found 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 the morning is the best time to enjoy your coffee. Scientists from Tulane University in New Orleans said caffeine in the afternoon or evening might disrupt the body clock and 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 sleep 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 just three nights of bad sleep can increase the risk of a heart attack or stroke - even for "perfectly healthy" people. heart problems, according to the findings. Another study also warned that irregular sleep patterns can up the risk of heart attack - even in people managing to snooze eight hours a night. How to reduce your risk of heart attacks and stroke You can reduce your risk of heart attack and stroke with many of the same methods. Heart attacks and strokes, although affecting different organs of the body, are both what we call cardiovascular events. Both arise from similar underlying conditions, such as atherosclerosis —a buildup of fatty deposits in the arteries. According to the American Heart Association, the risk factors for heart attacks and strokes are largely the same: high blood pressure, high cholesterol, smoking, obesity, physical inactivity and diabetes. Therefore, addressing these risk factors can simultaneously reduce the risk of both conditions. Here are ways you can prevent the two: Healthy diet More fruit and veg: The DASH, which emphasises fruit, vegetables, whole grains and lean proteins, has been shown to reduce blood pressure and improve heart health. Less fats: Too much saturated and trans fats can raise cholesterol levels and increase the risk of atherosclerosis. Go for healthier fats like those found in olive oil, nuts, and avocados. Limit salt: High salt intake is linked to high blood pressure, a major risk factor for both heart attack and stroke. The NHS recommends no more than 6g of salt per day for adults. Fibre: Foods high in soluble fibre, such as oats and beans, can help lower cholesterol levels. Exercise Walking, running, cycling, swimming - whatever you like, do it! Aerobic exercise can strengthen the heart and improve circulation. The NHS advises at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week. Strength training exercises can help control weight, improve cholesterol levels, and reduce blood pressure. It is recommended twice a week by the NHS. Manage blood pressure Healthy diet and exercise can help keep your blood pressure in check. But it is worth monitoring it yourself after the age of 40, at least, when the NHS invites adults for a check-up every five years. High blood pressure often has no symptoms but significantly increases the risk of heart attack and stroke. Quit smoking One of the best ways to quit smoking is to use resources provided by NHS Smokefree. Support groups, medications, and other tools to help quit smoking such as vapes could be what you need to kick the habit for good - and it's free. Limit booze Excessive alcohol consumption can increase blood pressure and contribute to weight gain, which can snowball and become a heart health risk. The NHS recommends not regularly drinking more than 14 units of alcohol per week.
Scottish Sun
3 days ago
- Health
- Scottish Sun
The 5 daily habits that slash the risk of UK's biggest killer
The disease causes more than 170,000 deaths a year - about a quarter of all deaths in the UK PREVENT NOT CURE The 5 daily habits that slash the risk of UK's biggest killer – including drinking coffee Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) 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 heart disease, atrial fibrillation, heart failure, stroke and vascular dementia. Sign up for Scottish Sun newsletter Sign up 1 Five key habits could bring down the risk of cardiovascular disease (CVD) Credit: Getty 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 Alzheimer's 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 risen for the first time in 50 years. 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 smoking 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 charity'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 medicine", 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 health, 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.' The easy-to-miss signs of deadly heart problems She recommends doing at least 150 minutes of exercise a week - something that will get your heart pumping faster, such as a brisk walk, swimming, cycling, gardening 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 extended periods, particularly exceeding 10 hours a day, can be especially detrimental to heart health. A sedentary lifestyle significantly increases the risk of cardiovascular issues like heart attacks and strokes by contributing to factors like high blood pressure, high cholesterol, and obesity. Consultant cardiologist Dr Jonathan Behar of King Edward VII's Hospital previously told Sun Health: "Even smaller things like walking up the escalators on my commute can help. "If it gets the blood pumping then it probably helps." A recent study 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. 11 signs you might have heart disease AROUND 7.6million people in the UK live with heart and circulatory diseases. Are you one of them? If you notice any of the following symptoms, it is time to see a doctor. Chest pain Feeling sick Stomach pain or indigestion Feeling sweaty or clammy Leg pain Arm pain Jaw or back pain Choking sensation Swollen ankles Extreme fatigue Irregular heartbeat Source: British Heart Foundation 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 observational study found 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 the morning is the best time to enjoy your coffee. Scientists from Tulane University in New Orleans said caffeine in the afternoon or evening might disrupt the body clock and 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 sleep 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 just three nights of bad sleep 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 heart problems, according to the findings. Another study also warned that irregular sleep patterns can up the risk of heart attack - even in people managing to snooze eight hours a night.
The Independent
4 days ago
- Health
- The Independent
A cardiac nurse says these five daily behaviours can reduce your risk of heart disease
Health and longevity are hot topics right now. But whether you want to improve your exercise performance or simply live well for as long as possible, a healthy heart underpins all of it. Consistent behaviours such as a sedentary lifestyle or diet high in saturated fats can increase the chance of cardiovascular disease (CVD) – an umbrella term relating to heart attacks, strokes, coronary heart disease and other conditions. They will also reduce your physical capacity and, consequently, quality of life. However, the inverse is true if you adopt heart-healthy behaviours. Research has repeatedly shown that certain habits can lower your risk of CVD, reduce all-cause mortality and increase your chances of enjoying a longer, happier life. To identify the common denominators behind a healthy heart, I turned to Ruth Goss and Dell Stanford, the British Heart Foundation 's senior cardiac nurse and senior dietitian respectively. Below, you can find their top five. Five things you can do daily to improve your heart health Do 30-minutes of moderate exercise a day You may be familiar with the phrase 'movement is medicine'. This sentiment rings true for heart health. 'Whatever your age, being active now will have an immediate impact on your health, reducing your risk of heart and circulatory diseases,' advises Goss. '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.' In line with World Health Organisation guidelines, she recommends aiming for at least 150 minutes of moderate-intensity physical activity per week. 'This is any activity that makes your heart beat faster, whether that's a brisk walk, swimming, cycling, or even gardening or cleaning,' says Goss. 'Every minute counts, so start small and build up gradually. Doing just 30 minutes a day is a good way to reach 150 minutes a week.' To enjoy bonus health benefits, the British Heart Foundation also suggests adopting a varied exercise routine comprising 'aerobic exercise, balance and flexibility exercise including yoga, tai chi and pilates and resistance exercise like weights or bands which strengthen your muscles to help take strain off your heart'. 'If you have a health problem that interferes with your ability to exercise, it's important that you speak with your doctor so they can recommend the type of activity that's best for you,' Goss adds. Eat a balanced and timed diet If movement is medicine, food is the fuel we need to facilitate it. For this reason, it pays to pay attention to what you eat each day, alongside when you consume it. 'There are several theories about why timing of meals is important,' explains senior dietitian Dell Stanford. '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. This difference could affect weight, cholesterol levels and blood sugar levels – all of which can affect your risk of heart and circulatory diseases.' Stanford points to evidence indicating that eating late at night can be linked to obesity, while also impacting how the body regulates blood sugar levels. 'Research is limited, but there appears to be a link between our internal body clock and the digestion and absorption of nutrients,' he continues. '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. 'More research is needed to know for sure how meal timings influence our health. For now, try to stick to a regular meal pattern. Eating earlier in the day rather than late at night is unlikely to be harmful and could help our health.' Now you know when is best to eat for a healthier heart, it is time to look at what to eat. 'Whatever your activity level, you will need a healthy balance of foods from five main food groups – carbohydrates, fruit and vegetables, lean proteins, dairy and healthy (or unsaturated) fats,' Stanford says. 'Carbohydrates are your body's main source of energy when you're exercising. It's best to choose high-fibre, wholegrain varieties of oats, pasta, rice, breads and cereals. 'Then protein is known as the building blocks of life. It helps your body grow and repair, so you should try to include a portion of protein like lean meat, fish, eggs, dairy or plant sources like peas, beans or other pulses with most meals.' He also prescribes at least five portions of fruit and vegetables a day ('these are packed with vitamins, minerals and fibre which help keep the body and immune system healthy') and two to three portions of dairy foods. 'Dairy foods are packed with calcium and protein for good bone health – choose lower fat varieties to reduce saturated fat intake,' Stanford adds. '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.' Stay hydrated Consuming enough fluids will benefit your heart health on several levels. On a more superficial basis, it supports exercise – the first heart-strengthening activity on this list. 'Exercising raises your body temperature, and your body tries to cool down by sweating,' says Stanford. 'This causes a loss of water and salts through the skin. How much fluid you need depends on how long you exercise for, the temperature and the amount you sweat. 'For most people, unless you are exercising for more than an hour, drinking six to eight glasses of fluid a day is a good idea. This can include water, low-fat milk, sugar-free squash, teas and coffee.' However, staying hydrated has several welcome effects beyond this, while also helping you avoid the unwanted impacts of dehydration. 'When you are dehydrated, there is less blood travelling around the body,' an article from the British Heart Foundation states. '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.' Drinking more water, on the other hand, can lead to desirable outcomes such as improved circulation, better digestion and gut health, and reduced joint pain. Focus on sleep hygiene 'Getting enough sleep is important for our general wellbeing, as well as our heart and circulatory health, and most adults should aim for seven to nine hours of sleep per night,' says Goss. 'But sleep isn't the only factor that can impact heart health – it's also important to look at your lifestyle. Knowing your numbers, such as your blood pressure and cholesterol levels, maintaining a healthy weight and exercising regularly, cutting down on salt and alcohol intake, and eating a balanced diet can also help keep your heart healthy.' Reach for a coffee Coffee, in moderation, can have beneficial effects on your heart health, according to Stanford. 'One observational study found 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 explains. '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.' However, he warns, drinking more than four or five cups of coffee per day will likely raise your caffeine intake above the recommended daily maximum of 400mg. 'Generally, the effects of too much caffeine may include temporarily increased blood pressure and heart rate, palpitations, anxiety, agitation, nausea, headaches and sleep disturbance,' he says. The British Heart Foundation's tips for increasing your activity levels Adding more movement into your routine is at the top of most lists intended to help you improve various health parameters – but it's easier said than done. The tips below are designed to make exercise more accessible, achievable and enjoyable, leading to many benefits for your heart, mind and more. Breathe deeply throughout an activity to keep oxygen coming into your body, and help keep your blood pressure under control. Be sociable. Go for a walk with a friend, join a group or get active for charity to meet like-minded people and have fun. Keep an exercise diary or use a device to see how much you are moving. Make exercise part of your day. Plan a time to do some physical activity that fits in with the rest of your day, like walking or cycling instead of driving. Keep moving. Everyday activities like cooking and cleaning the house count. Start small. Try breaking your exercise into short five-minute sessions throughout the day and build up from there. Setting goals like doing a short walk outside every day is fun and makes you feel great when you achieve them. Variety. Make a list of enjoyable activities you can do such as dancing or cycling and do a different activity each week.
The Independent
18-06-2025
- Climate
- The Independent
Health warnings issued as parts of UK brace for approaching heatwave
Warnings have been issued over the dangers hot temperatures can bring as parts of the UK brace for a heatwave this weekend. Temperatures are expected to reach 28C on Wednesday, rising to 31C on Thursday and Friday, before peaking at 33C on Saturday, then potentially hitting the low 30s on Sunday, the Met Office said. And yellow heat-health alerts have been issued by the UK Health Security Agency (UKHSA) for most of England which are in force until 6pm on Sunday. The alerts, which means there could be an increased use of healthcare services by vulnerable people, cover Yorkshire and the Humber, the East Midlands, West Midlands, east of England, London, the South East and South West. An official heatwave is recorded when areas reach a certain temperature for three consecutive days, with thresholds varying from 25C to 28C in different parts of the UK. A number of charities have issued warnings as the hotter weather continues this week. The British Heart Foundation (BHF) is encouraging people with heart conditions to take precautions to minimise potential health risks during a heatwave. Ruth Goss, senior cardiac nurse at the BHF, said: 'You can be at greater risk from the heat if you have a heart condition, as high temperatures can put extra strain on your heart. 'Elderly people and very young children have more difficulty regulating their temperature and so can be more at risk from extreme temperatures. In hot weather, check on your friends and relatives regularly to make sure they are cool and comfortable. 'The most important way you can protect your heart in the heat is to stay cool and keep hydrated.' Meanwhile, Age UK has urged people to check in on older relatives, friends, and neighbours to see if they need anything and to make sure they are not feeling overwhelmed by the excessive heat. Caroline Abrahams, Age UK charity director, said: 'The heat is expected to build during the week, becoming hottest at the weekend and as temperatures rise, those with long-term health conditions impacting their heart, lungs or kidneys can be at extra risk. 'Generally, our bodies find it harder to adapt to more extreme temperatures as we age. Heat exhaustion, dehydration, and heat stroke can all worsen certain conditions, increasing strain on the body, and some medications make us more susceptible to hot weather. 'At Age UK, we want older people to be able to enjoy the sunshine while taking care, so when the weather is really hot, it's a good idea to take some simple precautions such as staying out of direct sunlight and drinking lots of water to stay hydrated. It is also worth doing any daily activities, such as going for a walk, shopping, or gardening, before or after the hottest part of the day, which is 11-3pm.' And Dementia UK has issued advice and tips on how to support a loved one with dementia. These include: keeping hydrated; staying cool with appropriate clothing; keeping the person out of the heat; cooling the person down by avoiding hot drinks, alcohol and caffeine; and keeping the home environment cool. Met Office deputy chief meteorologist Dan Holley said heat is the 'dominant story' this week and temperatures will reach heatwave levels in parts of the UK. He said: 'Saturday is expected to be the peak of this hot spell, with temperatures fairly widely reaching into the low 30 Celsius across parts of England, with high 20s likely as far north as northern and eastern Scotland. It will also be very warm at night over the weekend, with the potential for a few places to experience a 'tropical night', when temperatures do not drop below 20C.' Some thundery showers could be seen in northern and western areas on Friday and into the weekend, before fresher conditions arrive later in the weekend and into next week, resulting in temperatures falling and potentially more unsettled weather, the forecaster added.
