Millions of people in the UK are living with heart or circulatory disease, but a cardiologist says simple changes could help reduce your risk
Millions of people across the UK have heart conditions (Image: boonchai wedmakawand via Getty Images)
Across the UK, over 7 million people are currently living with heart or circulatory conditions, with approximately 100,000 hospital admissions annually due to heart attacks. Cardiovascular health remains a significant concern, though thankfully there are straightforward lifestyle modifications that can help lower your risk of developing such diseases.
Dr Darius Farzad, a cardiologist at Jefferson Health, described diet as a “huge piece of the puzzle” regarding heart health. He said: “From a dietary perspective we’ve adopted talking to patients about the Mediterranean lifestyle. So really avoiding things like fried foods, a lot of sweets, soda, processed foods, a ton of empty carbohydrates, things like pasta, rice.
He suggested incorporating more foods like fruits and vegetables, nuts, olive oil and lean meats into your diet, and using less butter and red meat. Dr Farzad added that exercise is also a key component of a heart-healthy lifestyle, explaining: “
He recommended adding more items such as fruits and vegetables, nuts, olive oil and lean meats to your meals, while reducing consumption of butter and red meat. Dr Farzad also highlighted that physical activity plays a crucial role in maintaining a healthy heart, stating: “I tell people to get at least five days a week where you’re getting 30 to 60 minutes of exercise where you’re getting your heart rate up.”
Tracy Parker, senior dietitian at the British Heart Foundation, commented: “Whether you are at risk or not, a healthy lifestyle which includes a balanced diet like the Mediterranean-style diet can help you to lower your risk of developing heart and circulatory diseases.” She went on to outline how the Mediterranean diet also helps reduce cardiovascular disease risk factors, including type 2 diabetes, obesity, high blood pressure, and high cholesterol, reports Surrey Live.
She added: “It’s easy to do. Make sure you are eating plenty of fruit and vegetables, beans, lentils, wholegrains, fish, nuts and seeds, along with some low-fat dairy and fat from unsaturated sources like olive oil. It’s also important to eat less processed meat, salt and sweet treats.”
Cholesterol charity Heart UK notes that while the Mediterranean diet isn’t low in fat, the vast majority of its fat content derives from unsaturated sources. It is additionally a valuable source of omega-3 fatty acids and boasts high levels of potassium, fibre, and antioxidants.
The charity recommends cutting back on foods such as lard, white bread, cornflakes, sweet biscuits and cakes, chocolate, crisps, pastry, sausages, high-fat cheese and milk, and takeaways. In their place, it encourages greater consumption of wholegrains, olive oil, porridge, unsalted nuts, lentils and beans, lean meat, and reduced-fat dairy products.
Dr Farzad also drew attention to the damaging effects of smoking on cardiovascular health, asserting that the “most important, biggest thing” someone can do for their health is to stop smoking.
The chemicals found in cigarettes cause artery walls to become sticky, according to BHF, leading to fatty deposits adhering to these walls and blocking your arteries. This could result in a heart attack or stroke, while smoking may also heighten your chances of developing blood clots, trigger an elevation in heart rate and blood pressure, and diminish the oxygen supply reaching other parts of your body.
