Our hearts beat 100,000 times a day, yet we often neglect their care until problems arise. Four cardiologists share their advice on maintaining heart health through exercise, diet, and awareness of risk factors.
Prof Dan Augustine of Royal United Hospitals Bath emphasises that 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.' The NHS recommends 150 minutes of moderate activity or 75 minutes of vigorous exercise weekly. For beginners, gradual buildup is crucial, especially for those over 40 or with risk factors like smoking or family history of coronary disease.
Dr Graham Stuart of Sports Cardiology UK notes that modern sedentary lifestyles contrast with our evolutionary design for activity. He suggests aiming for 10,000 steps daily, a target Dr Fizzah Choudry of St Bartholomew's achieves by walking around her house in the evening. While extreme exercise like ultramarathons may cause temporary heart damage, the greater risk is overexertion with undiagnosed coronary disease.
On diet, the cardiologists recommend a Mediterranean-style approach rich in fruits, vegetables, nuts, pulses, and oily fish. Swap refined grains for wholegrain versions, and reduce saturated fats and carbohydrates. Dr Choudry advises cutting carbs in half and filling plates with white meat, fish, and vegetables to aid weight loss and reduce cardiovascular risk.
Cholesterol management is vital: excess cholesterol can fur up arteries, leading to heart disease and stroke. If a family member had a heart attack before age 60 or has an inherited heart condition, seek medical advice. Regular NHS health checks for those aged 40-74 monitor blood pressure, cholesterol, and diabetes risk.
