People who drink tea and coffee daily may have better heart health thanks to caffeine’s anti-inflammatory benefits, according to new research. Experts suggest that drinking two to three cups a day could now be added to traditional recommendations such as weight loss to help prevent heart disease.

Read on

The study, conducted at Rome’s Sapienza University, is the first to “demonstrate the protective role of caffeine” on blood vessel function in people with weakened immune systems. It found that the more cups of tea or coffee the participants drank, the higher their levels of a type of cell that protects against heart attacks and strokes.

“Although this is good news for those who like a tea or coffee dailywe can do much more to protect ourselves,” says Dr Sonya Babu-Narayan, consultant cardiologist at the Royal Brompton Hospital in London and associate medical director at British Heart Foundation. “Unfortunately, there are certain risks we carry that we can’t do anything about, such as a family history of heart disease at a young age or if we had problems with high blood pressure or diabetes during pregnancy. But it is important not to forget the risk factors we have maybe control to protect us from heart disease.”

Here, Dr Babu-Narayan and Dr. Oliver Guttmannconsultant cardiologist at The Wellington Hospital, part a CA Healthcare UKshare their top tips for a healthy heart…

Do some gardening

“Physical activity is an important way to stay heart healthy. You should aim to get 150 minutes of moderate-intensity exercise per week, which can be anything that gets your heart pumping – it could be swimming, running, cycling, dancing or even gardening. These are all great ways to be physically active, plus gardening has the added benefit of getting you outside and being very calming, which also has mental health benefits.” Dr. Babu-Narayan

Exercise-snack

“Many of us work from home, which can be great for our overall well-being, but bad for our hearts if we sit for too long. Remember to take regular breaks to ensure you move more or get a few ‘exercise snacks’ into your day, as even short bursts of vigorous activity are helpful. For example, take a break from your desk to perform exercises like squats, push-ups, lunges or planks for one minute each, repeating the circuit a few times. Or run or walk up and down the stairs for a few minutes, with the goal of increasing speed or intensity over time.

“If you have a cardiovascular condition and are new to exercise, make sure you talk to your GP or a specialist for advice before you start.” Dr. Babu-Narayan

Beans and anchovies they are your best friends

“Eating a healthy, balanced diet with plenty of plant-based foods can help you maintain a healthy weight and manage cholesterol levelsboth of which are excellent for heart health. This means choosing meals with lots of vegetables, focusing on whole grains and starchy foods high in fiber, beans, legumes, fruits and nuts.

“Beans are particularly good for heart health because they are high in protein and fibre, low in fat and cheap to buy. Try adding cannellini or butter beans or green or brown lentils to a salad for lunch, a hummus snack (homemade or store-bought) with veggie sticks, or substitute half of the meat in the meat.bolognese with green or brown lentils.

“Moderate amounts of fish, including sustainable fatty fish such as mackerel or anchovy, may also help prevent heart disease due to the Omega-3 fatty acids they contain.” Dr. Babu-Narayan

Replace the butter with olive oil

“Strict diets are hard to stick to, so small changes and swaps can be better for you in the long run.

“For example, too much saturated fat can raise blood cholesterol levels and increase the risk of heart attack and stroke, so swapping high-fat ingredients such as butter for healthier options such as olive oil olives or avocados, can make a big difference. Olive oil is rich in healthy fats and can help lower bad cholesterol.

“If you eat red meat, it’s important to make sure processed meats like bacon, sausages or salami are something you only eat occasionally.” Dr. Oliver Guttmann

Quit smoking

“Quitting smoking is one of the best things you can do for your overall health, including your heart. The chemicals in cigarettes make the walls of the arteries sticky, causing fatty material to build up and clog the arteries, which could lead to a heart attack or stroke.

“If you are struggling to quit, contact your local stop smoking services who can offer support and advice to increase your chances of success. Nicotine replacement therapy, such as nicotine gum or patches, can also be a useful tool to help reduce cravings.” Dr. Babu-Narayan

Swap salt for lemon juice

“Consuming too much salt increases the risk of high blood pressure, a key factor in the development of coronary heart disease

“Using lemon can reduce sodium intake by up to 75% without sacrificing taste, according to research by chefs at Johnson & Wales University in the US. This is due to the natural acidity of lemon, which enhances the flavor of a dish and stimulates saliva production, allowing our taste buds to pick up more flavors.

“Lemon juice also provides vitamin C and contains antioxidants such as flavonoids, which help reduce inflammation and improve blood vessel function. Try squeezing lemon over roasted vegetables or in salad dressings to enhance flavor while supporting heart health.” Dr. Oliver Guttmann

Cut back on alcohol – even red wine

“There is a popular belief that alcohol, especially red wine, is good for the heart. Some researchers have suggested that red wine may protect the heart because of the antioxidants it contains. However, the truth is that no level of regular alcohol consumption improves health. Drinking alcohol regularly can cause abnormal heart rhythms, damage to the heart muscle, diseases such as stroke and vascular dementia, high blood pressure, palpitations and weight gain.” Dr. Babu-Narayan

Read on

Limit fruit juices

“Too much sugar can lead to weight gain and obesity, a risk factor for coronary heart disease, stroke and type 2 diabetes. While fruit is essential to a balanced diet, many people turn to juices and smoothies fruits, which can be high in added sugars.

“For example, a typical 300ml glass of orange juice can have up to 30 grams of sugar, similar to a sugary soft drink. Whole fruits like apples, bananas, and berries are much better options because they contain fiber, which helps slow down the absorption of sugar. Apples, for example, provide pectin, a type of soluble fiber that can help lower cholesterol levels, while berries are full of heart-protecting antioxidants.

“Dried fruits like raisins and apricots can also be high in sugar because they’ve had their water removed, making portion control important.” Dr. Oliver Guttmann

Know your numbers

“It’s important to watch your blood pressure and cholesterol. High blood pressure and high cholesterol are symptoms, but over time they can become the silent cause of a heart attack or stroke.

“Take the opportunity if you are offered to check them out. If you are a healthy adult aged between 40 and 74 and live in England or Wales, you will be invited to a NHS Health Check every five years, which will include a blood pressure check. If you are worried, talk to your GP or pharmacist and they will be able to check your blood pressure and cholesterol and give you advice. It’s also important to watch your weight and waist size.” Dr. Babu-Narayan

Finally, be kind to yourself

Although it’s not clear exactly how sleep benefits the heart, research suggests that disturbed sleep is associated with higher levels of a protein called CRP. This is a sign of inflammation – a process related to heart and circulatory disease.

“Reducing stress levels and getting enough sleep can improve your well-being as well as lower your blood pressure and future risk of heart attack or stroke. Most adults should aim seven to nine hours of sleep each night.

“Sleep can also have an indirect impact on heart health by affecting our lifestyle choices, so getting enough rest can be beneficial in many ways.” Dr. Babu-Narayan

For more information contact the British Heart Foundation on 0300 330 3322 or visit www.bhf.org.uk.