February is an ideal time to focus on heart health—not just in matters of love, but for our overall wellbeing. Heart disease remains a significant issue in the UK, with latest figures estimating that cardiovascular disease (CVD) accounts for around 255 deaths per 100,000.
While this figure represents progress from previous decades, it still highlights the importance of taking care of our hearts.
Improvements in mortality from CVD have been paralleled by the increased use of preventative medications and other medical interventions. However, this progress has stalled in recent years due to a combination of factors including a rise in risk factors such as obesity and diabetes.
Here are some heart-stopping statistics:
7.6 million people in the UK are living with heart or circulatory diseases.
CVD accounts for 1.18 million hospital admissions reflecting an economic burden of £19bn.
BHF estimates that more than 50% of the population will have a heart or circulatory condition in our lifetime.
Around twice as many people are living with CVD in the UK than with cancer and Alzheimer's disease combined.
CVD causes around 26% of all deaths in the UK and that's more than 170,000 deaths per year or 480 a day or 1 every 3 minutes. That means that while you've been reading this blog, one person in the UK will have died from CVD.
So what are the risk factors associated with a cardiovascular event?
Hypertension - 16m adults in the UK have high blood pressure.
Diabetes - 5.6m adults have diabetes - around 90% have diabetes type 2 which can more than double the risk of developing CVD and is associated with 1 in 10 cardiovascular deaths.
High cholesterol - high LDL levels are associated with 1 in 5 CVD deaths in UK.
Smoking - 15,000 deaths each year from CVD can be attributed to smoking.
Overweight and obesity - 1 in 9 deaths from CVD are associated with a high BMI.
Exercise - 1 in 3 or 34% of UK adults do not achieve recommended levels of activity of 150 minutes per week. Being physically active can reduce the risk of developing CVD by as much as 35%.
Diet - only one in 3 in 10 UK adults consume the recommended 5 portions of fruit and veg per day.
Alcohol - around 25% of UK adults exceed national guidelines for weekly alcohol intake; no level of use is without risk.
What are the signs and symptoms that you may be suffering from cardiovascular disease?
Chest pain or discomfort, which may feel like pressure, tightness, squeezing, or aching
Shortness of breath, especially during physical activity or at rest
Fatigue or unusual tiredness
Feelings of anxiety
Pain or discomfort that spreads to the shoulder, arm, back, neck, or jaw
Irregular heartbeats or palpitations
Dizziness, light-headedness, or fainting
Swelling in the legs, ankles, or feet
Nausea or vomiting, particularly in women
Cold sweats
Rapid or slow heartbeat
Remember that symptoms can vary between individuals, and some people may not experience noticeable symptoms before being diagnosed with cardiovascular disease. And importantly, women can experience different or less typical symptoms and so if you think you may be at risk from cardiovascular disease, it is essential that you visit your GP.
What can you do to support your heart health?
The good news is that nutrition and lifestyle choices play a crucial role in supporting heart health. Healthier eating habits and incorporating regular physical activity, can significantly reduce your risk of developing heart disease.
The WHO recommend that just 150 minutes of exercise each week, including for example, a couple of brisk walks and a little strength training, can have a profound effect on overall health and if you add to that a balanced diet rich in whole foods that can help manage blood pressure, lower cholesterol levels, and improve overall cardiovascular function you are on your journey toward better heart health. Here are our six practical tips for incorporating more heart-friendly foods into your diet:
Enjoy a fish supper
Oily fish such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. These healthy fats can help lower blood pressure and reduce the risk of heart rhythm disorders. Aim for at least two portions of fish each week, with one being oily fish. If you prefer plant-based options, consider incorporating walnuts or flaxseeds, which also provide omega-3s.
Embrace a taste of the Med
Bring back those summer holiday memories and embrace a Mediterranean-style, renowned for its heart-healthy benefits. Rich in fruit, vegetables, whole grains, legumes, nuts, and healthy fats like olive oil, eating this way can provide essential nutrients and antioxidants that support cardiovascular health.
Snacks that satisfy
Nuts & seeds are a fantastic snack choice for heart health. For example, a small handful of walnuts or almonds each day can help lower cholesterol levels and reduce inflammation in the arteries. Nuts and seeds are also involved in nitric oxide production that can improve blood flow. Try making your own roasted nuts, tossing them in a little olive oil and some of your favourite herbs and spices before popping them in the oven. A word of caution though - although they are nutrient-dense, be mindful of portion size and aim for a small handful, or 30g, each day.
Go get your greens
Dark leafy greens like spinach, kale, rocket, watercress and Swiss chard are packed with vitamins and minerals that promote heart health. They contain nitrates that help relax blood vessels and improve blood flow as well as being rich in folate (vitamin B9), which helps to control damage to blood vessels, potentially lowering the risk of heart disease. Adding a handful of greens to smoothies or using them as a base for salads is an easy way to include more of these heart-healthy leaves into your day.
Yes! Chocolate
You might be surprised to know that, when consumed in moderation, dark chocolate can be beneficial for your heart . Chocolate with at least 70% cocoa content contains flavonoids that can help improve blood flow, reduce blood pressure, lower LDL cholesterol and support healthy blood vessel function. With it's rich, dark flavour, just a square or two is enough to satisfy and be beneficial. You could also try using cacao instead of cocoa powder in your recipes or in a hot drink. Cacao is the raw and minimally processed form of the cocoa bean before it is roasted and processed and turned into chocolate and, because it doesn't contain any added sugar or fat, you might find it a little bitter at first but its health benefits are numerous being high in antioxidants, rich in minerals such as magnesium and iron as well being full of heart-healthy flavanols.
Beet it
Beetroot might also come as a bit of a surprise as a powerhouse food when it comes to supporting cardiovascular health. Beetroot is rich in dietary nitrates which the body converts to nitric oxide, helping to relax and widen blood vessels, lowering the risk of heart disease and stroke. Beetroot also contains anti-inflammatory betalains and antioxidant anthocyanins, both of which contribute to maintaining a healthy heart. For many, beetroot appears once a year at Christmas, pickled in a jar and let's face it, how many of us actually eat it? So to help you include this amazingly powerful vegetable into your diet in a more delicious way, follow the links and try a chocolate beetroot brownie or tasty bowl of roasted beetroot soup.
By making small tweaks to your diet, taking care of your heart health doesn't have to be complicated or restrictive but if you'd like to talk to us some more about how you can achieve a heart-healthy diet deliciously and sustainably, please get in touch.
Sources: BHF UK CVD Fact Sheet January 2025
Cheema KM, Dicks E, Pearson J, Samani NJ. Long-term trends in the epidemiology of cardiovascular diseases in the UK: insights from the British Heart Foundation statistical compendium. Cardiovasc Res. 2022 Jul 27;118(10):2267-2280.
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