Our hearts beat 100,000 times a day, yet we often neglect their maintenance until problems arise. Four cardiologists have shared their advice on keeping this vital organ in top condition, from exercise to diet and beyond.
Prof Dan Augustine, a cardiologist at Royal United Hospitals Bath, emphasises the importance of exercise: “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 per week, such as brisk walking, or 75 minutes of vigorous exercise like running or cycling. Graham Stuart, medical director of Sports Cardiology UK, notes that humans evolved to be active, but modern lifestyles have reduced physical exertion.
Augustine advises building up exercise gradually, especially for those over 40, and recommends regular NHS health checks every five years for people aged 40 to 74. These check-ups monitor blood pressure, cholesterol, and diabetes risk. While extreme exercise like ultramarathons may cause temporary heart damage, the greater risk is overexertion with undiagnosed coronary disease, which can lead to heart attacks in seemingly healthy individuals.
Dr Fizzah Choudry, a consultant cardiologist at St Bartholomew’s in London, explains that high cholesterol can fur up arteries, leading to heart disease and stroke. She advises cutting down on saturated fats and carbohydrates, and recommends a Mediterranean-style diet rich in fruits, vegetables, nuts, pulses, and oily fish. Swapping white bread, rice, and pasta for wholegrain versions can also help.
The cardiologists stress the importance of knowing your family history. If a relative had a heart attack before age 60, or if you have an inherited heart condition, you should see a doctor. Stuart warns against deep-fried foods, citing Glasgow’s notorious deep-fried Mars bars as an example of what to avoid.
