The 5 daily habits that slash the risk of UK's biggest killer

The Sun

07-07-2025

RESPONSIBLE for a quarter of all deaths, cardiovascular disease (CVD) is of the UK's biggest killers.
It serves as an umbrella term for heart and circulatory diseases - including coronary heart disease, atrial fibrillation, heart failure, stroke and vascular dementia.
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There are over 7.6 million people living with heart and circulatory diseases in the UK, according to the British Heart Foundation - twice as many as the amount living with cancer and Alzheimer's disease combined.
CVD causes more than 170,000 deaths a year - about a quarter of all deaths in the UK.
Earlier this year, the BHF warned that deaths from heart related issues had risen for the first time in 50 years.
Several conditions can increase your risk of developing CVD, including being overweight or having high blood pressure and cholesterol.
Certain habits can contribute too, from smoking and drinking to not being particularly.
But just as lifestyle can up your risk of disease, making simple tweaks to it can also boost your odds against CVD and
The recipe for a healthy heart is made up of a few different habits, according to the British Heart Foundation's senior cardiac nurse Ruth Goss and the charity 's senior dietitian Dell Stanford.
These can include sipping on coffee, paying attention to the timing of your meals - as well as their content - and living by the phrase "movement is medicine", the experts told The Independent.
1. Get moving for 30 minutes
Ruth said: 'Whatever your age, being active now will have an immediate impact on your health, reducing your risk of heart and circulatory diseases.
"It's never too late to increase your physical activity or start a new sport, regardless of how little you have exercised in the past.'
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She recommends doing at least 150 minutes of exercise a week - something that will get your heart pumping faster, such as a brisk walk, swimming, cycling, gardening or even cleaning.
If that seems like a lot, you can work up to that gradually.
"Doing just 30 minutes a day is a good way to reach 150 minutes a week," according to Ruth.
Multiple studies have suggested sitting for extended periods, particularly exceeding 10 hours a day, can be especially detrimental to heart health.
A sedentary lifestyle significantly increases the risk of cardiovascular issues like heart attacks and strokes by contributing to factors like high blood pressure, high cholesterol, and obesity.
Consultant cardiologist Dr Jonathan Behar of King Edward VII's Hospital previously told Sun Health: "Even smaller things like walking up the escalators on my commute can help.
"If it gets the blood pumping then it probably helps."
A recent study showed consistently opting to take the stairs - instead of the lift or escalators - could reduce your risk of dying from CVD by 39 per cent.
2. Watch what you eat - and when
What you eat can make a big difference to your risk of CVD.
Dell recommended sticking to a healthy balance of carbohydrates, fruit and vegetables, lean proteins, dairy and unsaturated fats.
Choose wholegrain varieties of bread, pasta and cereal, include lean sources of protein - from non-fatty cuts of meat, to fish, eggs and beans - in every meal, and choose low-fat dairy options.
'Fats are also an important part of a healthy diet, but choose foods that are high in unsaturated fats such as olive or rapeseed oil, nuts and seeds, oily fish, olives and avocados," the dietitian said.
Indulgence is a part of life, but it's a good idea eat treats in moderation, Dr Behar told Sun Health.
"I try not to have too many tempting things around like chocolate spreads, fatty crisps and sugary drinks," he said.
"If it's very sugary, salty, or high in saturated fat, it's something to have infrequently and in small amounts."
The timing of your meals is just as important as what you have on your plate, Dell went on.
'Studies have shown that even when people eat the same number of calories, the time of day they are eaten affects how they are used in the body," he said.
"This difference could affect weight, cholesterol levels and blood sugar levels – all of which can affect your risk of heart and circulatory diseases.
"Our body's circadian rhythms – its natural daily cycles – are designed for eating in the day and sleeping at night. If they are disrupted, this could have implications for our heart health."
As a result, he advised having your last meal earlier in the day, rather than late at night.
3. Have coffee - but not too much
Good news for coffee lovers - moderate amounts of it could boost heart health, according to Dell.
'One observational study found that consuming two or three cups of coffee a day could be good for you and may be linked to lower risk of CVD compared to drinking no coffee,' he said.
'In addition to caffeine, coffee contains polyphenols which may help reduce harmful inflammation and reduce CVD risk.
"Research tells us that moderate amounts of caffeine shouldn't be a problem for most people.'
Drinking more than four of five cups could dip you into less heart-healthy territory, as too much caffeine can increase blood pressure, heart rate, palpitations and anxiety.
Recent research suggests the morning is the best time to enjoy your coffee.
Scientists from Tulane University in New Orleans said caffeine in the afternoon or evening might disrupt the body clock and raise blood pressure
4. Stay hydrated
It won't come a surprise that staying hydrated is good for your health.
But making sure to drink water - as well as teas, coffees, low fat milk and sugar-free squash - can benefit your heart.
'When you are dehydrated, there is less blood travelling around the body,' according to the BHF.
'This can lead to low blood pressure, dizziness and fainting. In response, the heart may start beating faster [tachycardia] to help move blood around the body.
"You may experience this as a racing, pounding heartbeat in your chest, called palpitations. Dehydration can also thicken the blood, increasing the risk of blood clots and heart attacks.'
But drinking more water can improve circulation, digestion and gut health, according to the charity.
It'll also make it easier to exercise, another essential component of good heart health.
5. Sleep on it
Getting enough sleep is also important for your heart and circulatory health, Ruth added.
She recommended adults aim for seven to nine hours of sleep per night, in line with NHS recommendations.
A recent study warned that just three nights of bad sleep can increase the risk of a heart attack or stroke - even for "perfectly healthy" people.
heart problems, according to the findings.
Another study also warned that irregular sleep patterns can up the risk of heart attack - even in people managing to snooze eight hours a night.
How to reduce your risk of heart attacks and stroke
You can reduce your risk of heart attack and stroke with many of the same methods.
Heart attacks and strokes, although affecting different organs of the body, are both what we call cardiovascular events.
Both arise from similar underlying conditions, such as atherosclerosis —a buildup of fatty deposits in the arteries.
According to the American Heart Association, the risk factors for heart attacks and strokes are largely the same: high blood pressure, high cholesterol, smoking, obesity, physical inactivity and diabetes.
Therefore, addressing these risk factors can simultaneously reduce the risk of both conditions.
Here are ways you can prevent the two:
Healthy diet
More fruit and veg: The DASH, which emphasises fruit, vegetables, whole grains and lean proteins, has been shown to reduce blood pressure and improve heart health.
Less fats: Too much saturated and trans fats can raise cholesterol levels and increase the risk of atherosclerosis. Go for healthier fats like those found in olive oil, nuts, and avocados.
Limit salt: High salt intake is linked to high blood pressure, a major risk factor for both heart attack and stroke. The NHS recommends no more than 6g of salt per day for adults.
Fibre: Foods high in soluble fibre, such as oats and beans, can help lower cholesterol levels.
Exercise
Walking, running, cycling, swimming - whatever you like, do it!
Aerobic exercise can strengthen the heart and improve circulation.
The NHS advises at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week.
Strength training exercises can help control weight, improve cholesterol levels, and reduce blood pressure. It is recommended twice a week by the NHS.
Manage blood pressure
Healthy diet and exercise can help keep your blood pressure in check.
But it is worth monitoring it yourself after the age of 40, at least, when the NHS invites adults for a check-up every five years.
High blood pressure often has no symptoms but significantly increases the risk of heart attack and stroke.
Quit smoking
One of the best ways to quit smoking is to use resources provided by NHS Smokefree. Support groups, medications, and other tools to help quit smoking such as vapes could be what you need to kick the habit for good - and it's free.
Limit booze
Excessive alcohol consumption can increase blood pressure and contribute to weight gain, which can snowball and become a heart health risk.
The NHS recommends not regularly drinking more than 14 units of alcohol per week.