New data suggests that nearly half of Britain's population faces the prospect of being diagnosed with heart disease during their lifetime. Approximately 48% of people born after 1960 are currently on course to develop a heart or circulatory condition, according to the British Heart Foundation (BHF).
Millions unaware of 'silent killer' risk factors
Health professionals warn that millions across the UK may unwittingly be living in ways that could result in cardiovascular disease, with contributing factors such as elevated blood pressure, raised cholesterol levels and diabetes. To mark World Heart Health Day on September 29, specialists are calling on the public to recognise lifestyle factors that can increase the risk of developing heart conditions.
A significant study published in BMJ Public Health analysed data from 1.4 million adults and found that 37% in England have high blood pressure. Alarmingly, 59% of them are entirely oblivious to having the condition. Should these figures be representative of the wider UK population, it suggests around 26 million Brits are living with undetected high blood pressure. This medical condition is frequently referred to as the "silent killer."
Over 5.8 million people across the UK are living with diabetes, which substantially increases the danger of heart disease. It is believed that at least one million of these people remain completely undiagnosed.
Rising death rates among working-age adults
Analysis from the British Heart Foundation has sounded serious alarm bells regarding people born after 1960. For the first time in decades, cardiovascular death rates among those under 65 are climbing. The cardiovascular disease mortality rate in working-age adults (ages 20 to 64) rose from 49 per 100,000 in 2019 to 55 per 100,000 in recent years.
High blood pressure (hypertension) is frequently referred to as a significant "silent killer" as it produces no clear early symptoms. It quietly harms arteries, the heart and kidneys, while dramatically heightening stroke and heart attack risks.
Dennis Ouko, superintendent pharmacist at Phlo Clinic, has issued a stark warning regarding the millions of people at risk of the 'silent killer'. He said: "Heart disease causes approximately a quarter of deaths in the UK. It is one of the most life-threatening diseases around the world."
Pharmacist's top tips to reduce risk
Heart disease is often called a "silent killer" because it can develop slowly over years and damage your arteries without causing noticeable signs or symptoms. Dennis added: "But implementing a healthy lifestyle with things like regular exercise, a balanced diet and avoiding smoking can help to prevent it." Dennis has now revealed his top recommendations to help reduce the likelihood of developing heart disease.
Eat a balanced diet
"You don't have to overhaul your diet to start making 'heart-healthier' choices. Adding different fruits and vegetables to meals is a good place to start, whether they're fresh, frozen or tinned. The more variety you have, the wider the range of nutrients and fibre you'll get," Dennis said.
"You can also look at where you might cut back on saturated fat, salt and added sugar. Too much saturated fat can raise your LDL, otherwise known as bad, cholesterol, which can contribute to fatty deposits building up in your arteries. Over time, those deposits can narrow the arteries and make it harder for blood to flow through them. Swapping some foods high in saturated fat for oily fish, nuts or seeds is one way to make a change and can help lower LDL cholesterol," he added.
"Pay attention to how much you're eating, as well as what's on your plate. Our research found that 50% of Brits often finish everything on their plate even when they're no longer hungry, while only 31% regularly check serving guidance on packaging. That guidance can be a helpful starting point, but your appetite matters too. Try slowing down as you eat and checking in with how full you feel. Over time, that can help you work out what portion sizes suit you."
Exercise regularly
Dennis said: "Staying active can make a real difference to your heart health as exercise helps strengthen your heart and can improve blood pressure and cholesterol levels. By meeting the recommended activity levels, exercise can reduce the risk of coronary heart disease by 35%.
"Aim for at least 150 minutes of moderate activity a week, such as brisk walking or cycling at a steady pace, or 75 minutes of vigorous activity, such as running or HIIT. Try to include activities that strengthen your muscles on at least two days a week as well. Strength and resistance training can help your body manage blood sugar and improve other risk factors for heart disease."
Steer clear of smoking
"If you don't smoke, avoiding it altogether is one of the best things you can do for your heart. And if you do smoke, quitting can make a real difference, no matter how long you've smoked. Cigarette smoke contains thousands of chemicals, some of which damage blood vessels and increase the risk of fatty deposits and blood clots, and the benefits of stopping start sooner than many people realise," Dennis explained.
"Your pulse begins to return to normal shortly after your last cigarette, and within about 48 hours, the carbon monoxide in your blood falls to the level seen in a non-smoker. That means your blood can carry oxygen more effectively. Circulation improves over the following weeks, while the risk of heart disease continues to fall the longer you stay smoke-free."
Cut down stress levels
Dennis said: "Managing stress matters to your cardiovascular health because when you're frequently stressed, adrenaline can cause your blood vessels to constrict and your heart rate to rise, temporarily increasing your blood pressure. If stress persists, it may contribute to high blood pressure, which can damage your arteries over time.
"Practising mindfulness or breathing exercises and keeping a regular sleep routine can help you manage stress and give your body a chance to recover from it."
Cut down on alcohol
"Regular or heavy drinking can increase your risk of high blood pressure, heart failure and stroke, as well as damaging your heart and blood vessels. If you drink alcohol, aim for no more than 14 units a week to keep the health risks low. It's important not to save those units for one or two days, though, as drinking a lot in one sitting can temporarily raise your blood pressure," Dennis said.
"If you regularly drink close to 14 units, spread them over at least three days. The number of units depends on the drink's size and strength. A 25ml shot of 40% spirit is one unit, while half a pint of 4% beer is just over one unit. A 175ml glass of 12% wine is just over two units."
