As summer arrives, it presents an ideal opportunity to focus on cardiovascular wellbeing, according to Emily McGrath, a senior cardiac nurse at the British Heart Foundation (BHF). She emphasises that small, consistent adjustments can yield significant benefits for heart health.
McGrath recommends aiming for 150 minutes of moderate-intensity exercise per week, as advised by NHS guidelines. She stresses the importance of choosing an enjoyable activity, such as cycling or walking with friends, to maintain motivation. Exercise helps lower cholesterol and blood pressure, strengthens the heart muscle, and aids weight control.
A balanced diet is crucial for heart health. McGrath advises limiting sugar, salt, and fat intake to reduce risks of high cholesterol, high blood pressure, weight gain, and diabetes. She suggests simple swaps, like replacing sandwiches with salads containing nuts, chickpeas, and lentils, or choosing fruit juice ice lollies over ice cream. The BHF website offers summer heart-healthy recipe ideas.
Staying hydrated is essential, especially in hot weather and during exercise. McGrath warns that dehydration can cause blood pressure to drop, leading to dizziness and fainting. She recommends drinking water, squash, or milk, and consuming water-rich foods.
Monitoring blood pressure is key, as many people have undiagnosed high blood pressure without symptoms. McGrath advises checking at home with an approved monitor, or at a pharmacy or GP. High blood pressure is typically 140/90 or higher when measured by a professional, or 135/85 at home.
Finally, staying cool is important for those with existing cardiovascular disease, the elderly, and children, who are more vulnerable to heat stroke. McGrath suggests wearing loose-fitting clothing and taking other measures to regulate body temperature during hot weather.
