Deaths from heart disease are rising rapidly, with experts blaming the increase in consumption of processed foods and a sedentary lifestyle.
According to the British Heart Foundation (BHF), since 2020 there has been a 21 percent increase in the number of people diagnosed with heart failure — the highest figure ever recorded.
The number of people with atrial fibrillation — irregular heartbeat — has also reached a record high, 1.62 million from 1.48 million in the same period.
Meanwhile, since 2019, heart-related deaths have increased by 18 percent.
The BHF analysis also revealed an 83 per cent increase in the number of people waiting for planned hospital heart treatment in England, from the start of the decade to March 2025.
But, you don't need to run a marathon or follow a strict diet to reduce your risk of being diagnosed with cardiovascular disease.
From flossing to your sex life, small changes can make a big difference — read on to find out more…
Using dental floss
Making sure you brush your teeth properly, floss, and visit your dentist regularly are important tools in the fight against heart disease.
However, according to the Oral Health Foundation, one in four adults in the UK only brush their teeth once a day.
Experts say oral hygiene is linked to a number of diseases, from dementia and arthritis to heart disease.
This is because the oral microbiome — a colony of more than 700 species of bacteria that live in the mouth — is believed to play an important role in the development of diseases.
The mouth needs bacteria to prevent tooth erosion, but an excess of "bad bacteria" can cause cavities and gum disease.
Experts believe they have identified the bacteria streptococcus viridans as the cause. Left to multiply in the mouth, it can cause inflammation in the body and block arteries.
A recent study, funded by the British Heart Foundation, found that those with gum disease were 69 percent more likely to develop type 2 diabetes — a problem with blood sugar control that significantly increases the risk of heart attacks and strokes.
Other studies have shown that treating gum disease improves the function of the arteries around the heart and reduces overall inflammation in the body.
“Good oral hygiene plays an important role in protecting your heart,” says Dr. Victoria Sampson, a dentist at The Health Society in London and a researcher on the oral microbiome.
"Gum disease and oral infections can cause inflammation in the body, which is linked to heart problems. Harmful bacteria from the mouth can also enter the bloodstream, damaging arteries, narrowing blood vessels and even causing serious, life-threatening infections like infective endocarditis."
"Simple habits like brushing, flossing, and regular dental checkups can help reduce these risks and keep your heart healthier."
Improving sex life
Studies have shown that having the right amount of sex can help protect the heart.
Experts believe the benefits come from increasing the heart rate for an extended period, strengthening cardiovascular muscles in a way similar to moderate-intensity exercise.
A stronger heart results in lower blood pressure, minimizing the risk of cardiac arrest and the development of cardiovascular disease.
A 2024 study by Chinese researchers revealed the exact number of times you should have sex to avoid a high risk of cardiovascular disease.
The analysis of over 17,000 people found that the "golden zone" was once a week, but no more than twice.
If people had less or more than that, then their risk of being diagnosed with cardiovascular disease was higher.
The authors concluded that “both excessive and infrequent sexual frequency may be detrimental to health.”
blood donation
Donating blood is one of the easiest ways we can all help others, even save lives.
But if you have high blood pressure, which increases your risk of heart disease and stroke, this can also help your cardiovascular health.
A 2016 study, which followed 292 people for a year, found that regular blood donation may be a way to manage high blood pressure.
Studies show that regular blood donation can lower the risk of heart disease by reducing blood viscosity.
Thinner blood improves circulation and reduces the strain on the heart, which leads to better cardiovascular health.
There is also growing evidence that donating blood can help regulate iron levels in the body, another factor linked to heart disease.
Although iron is essential for transporting oxygen in the blood, its excessive accumulation has been linked to oxidative stress and inflammation, both of which contribute to heart disease.
By lowering iron through donation, donors can reduce the risk of these iron-related complications.
Although it does not replace medications or lifestyle changes, donating blood can be an additional way to help cardiovascular health.
walking
Taking 10,000 steps a day has become synonymous with a healthy lifestyle, but research has found that the true number to reduce disease risk is much lower.
Walking just 2,337 steps a day reduces the risk of death from cardiovascular disease, say researchers from the University of Lodz in Poland.
The 2023 study, published in the European Journal of Preventive Cardiology, also found that walking at least 3,867 steps per day begins to reduce the risk of premature death from any cause.
However, they also found that the more we walk, the greater the health benefits.
With every additional 500 to 1,000 steps we walk, the risk of death from cardiovascular disease — and from any cause — decreases significantly.
Even if people walked up to 20,000 steps a day, the health benefits continued to increase.
“The key is to walk more than you currently walk,” says Ruth Cross, cardiac nurse and ambassador for the British Heart Foundation.
“We know that even just 2000 steps a day is enough to start reducing your risk. So set a goal, and it doesn’t have to be big — it will be a step toward managing your heart health without feeling overwhelmed.”
Other studies have suggested that the pace at which we walk may be just as important.
Last month, US scientists who studied over 79,850 adults found that a short brisk walk was more beneficial than walking slowly for three hours.
Evening blood pressure pills
Many people who take antihypertensive medications to lower blood pressure take them in the morning.
However, according to a 2019 study from the University of Vigo in Spain, which followed participants for six years, those who took antihypertensive medications before going to bed reduced their risk of "cardiovascular death" by 45 percent, compared to those who took them in the morning.
This is because the chance of a stroke is nearly 50 percent higher between 6 a.m. and noon, according to Russell Foster, Professor of Circadian Neuroscience at the University of Oxford and author of Life Time: The New Science of the Body Clock, and How It Can Revolutionize Your Sleep and Health.
“There is an increase in blood pressure driven by the circadian rhythm,” he said.
"This is not a problem for most of us, but if you are at risk for stroke and have cardiovascular disease, it is a dangerous window of time." /GazetaExpress/
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