As the summer season arrives, it is an ideal time to show your heart some extra care. Prioritising cardiovascular health does not require a major lifestyle overhaul; small, consistent changes can make a significant difference. The longer days, clear skies, and abundance of fresh seasonal produce make it easier to adopt habits that support heart health and overall wellbeing.
1. Find an Activity You Enjoy
Summer is a great opportunity to get moving. Exercise helps lower cholesterol and blood pressure, which are risk factors for cardiovascular disease. The heart is a muscle, and physical activity strengthens it while aiding weight management. The NHS recommends 150 minutes of moderate-intensity exercise per week, but choosing an activity you enjoy is key. A survey by the British Heart Foundation found that focusing on fun can motivate people to love exercise. Options include cycling, walking with friends, or other outdoor pursuits.
2. Make Healthy Food Swaps
A balanced diet is crucial for heart health. Reducing sugar, salt, and fat helps prevent high cholesterol, high blood pressure, weight gain, and diabetes. Small daily changes, such as swapping sandwiches for salads with nuts and lentils or choosing fruit juice ice lollies over ice cream, can have a big impact. The BHF website offers summer heart-healthy recipe ideas for inspiration.
3. Stay Hydrated
Drinking enough water is essential, especially in warmer weather and during exercise. Heat and dehydration can lower blood pressure, causing dizziness or fainting. Water, squash, and milk are good options, as are water-rich foods. Aim to keep fluid levels up to maintain stable blood pressure.
4. Check Your Blood Pressure
Many people have undiagnosed high blood pressure, which increases the risk of heart disease, heart attacks, and stroke. Checking at home with an approved monitor, at a pharmacy, or at a GP practice is recommended. A reading of 140/90 or higher (or 135/85 at home) indicates high blood pressure. Knowing your levels allows you to discuss changes with a doctor.
5. Keep Cool
Those with existing cardiovascular disease, the elderly, and children are more vulnerable to heat stroke. Staying cool by wearing loose clothing, avoiding peak sun hours, and keeping curtains shut during the day helps regulate blood pressure and prevent overheating.
6. Take Part in a BHF Fundraising Event
The BHF offers various fundraising events, including walks, treks, bike rides, and swimming challenges. Participating raises funds for life-saving research while providing a fun way to exercise. More information is available on the BHF website.
