Around 48% of people born after 1960 are now on a trajectory to develop a life-altering heart or circulatory disease in their lifetime, according to the British Heart Foundation (BHF). The latest figures estimate that half of the people in the UK are at risk of being diagnosed with heart disease.
Experts predict that millions of people in the UK could unknowingly be living a lifestyle that could lead to developing cardiovascular disease, with risk factors including high blood pressure, high cholesterol and diabetes. On World Heart Health Day, September 29, experts are urging Brits to be aware of the lifestyle factors that can increase the risk of developing heart disease.
Millions unaware of high blood pressure
A major study published in BMJ Public Health analysed data from 1.4 million adults and found that 37% in England have high blood pressure. Crucially, 59% of them are completely unaware they have the condition. If these rates hold true across the whole UK, it means roughly 26 million Brits are living with undetected high blood pressure, often called the "silent killer".
More than 5.8 million people in the UK have diabetes, which significantly multiplies the risk of heart disease. It is estimated that at least one million of these people remain entirely undiagnosed.
BHF statistical analyses have raised major alarms about generations born after 1960. For the first time in decades, cardiovascular death rates among adults under 65 are rising. The rate of cardiovascular disease deaths in working-age adults (ages 20 to 64) jumped from 49 per 100,000 in 2019 to 55 per 100,000 in recent years.
Pharmacist shares prevention tips
High blood pressure (hypertension) is often described as a major "silent killer" because it causes no obvious early warning signs. It quietly damages arteries, heart, and kidneys and drastically increases stroke and heart attack risks.
Dennis Ouko, superintendent pharmacist at Phlo Clinic, has issued a warning about the millions of people at risk. 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, but implementing a healthy lifestyle with things like regular exercise, a balanced diet and avoiding smoking can help to prevent it."
In response, Dennis has shared his top tips to help minimise the risk 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."
Avoid 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."
Reduce 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."
Minimise alcohol intake
"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."
