Our hearts beat 100,000 times a day, yet many of us neglect their maintenance until problems arise. Four cardiologists share simple steps to keep your heart in top condition.
Exercise is paramount. 'If you put exercise into a pill, it would probably be better than anything a doctor could give you to improve heart health,' says Prof Dan Augustine of Royal United Hospitals Bath. The NHS recommends 150 minutes of moderate activity weekly, such as brisk walking, or 75 minutes of vigorous exercise like running. Start gradually if you're new to exercise, and if over 40, be aware of risk factors like smoking or family history. Regular NHS health checks for 40- to 74-year-olds monitor blood pressure, cholesterol and diabetes risk.
Cholesterol management is crucial. 'Having too much can lead to furring up of the arteries, causing heart disease and stroke,' explains Dr Fizzah Choudry of St Bartholomew's in London. If a family member had a heart attack before age 60, see a doctor. Inherited heart conditions also warrant checking.
Diet plays a key role. 'I would recommend a Mediterranean-style diet,' says Graham Stuart of Sports Cardiology UK. Swap white bread and pasta for wholegrain versions, and include oily fish to reduce bad cholesterol. Cut down on saturated fats and carbohydrates, filling your plate with white meat, fish and vegetables instead.
