When it comes to looking after your heart, nothing beats a healthy diet, eliminating stress and regular exercise. But new research is bringing some more remarkable ways to keep your ticker ticking along nicely. We asked the experts to shed some light on some of the quirkier methods you might want to employ.
Knit one: They may not be the most active hobbies but knitting or crocheting can help keep cardiovascular disease at bay. “Knitting has several benefits for cardiovascular wellbeing. It requires focus and rhythmic hand movements, leading to a calming effect that can reduce stress and lower your heart rate and blood pressure,” explains GP Dr Suhail Hussain.
“The meditative nature of knitting promotes relaxation, triggering the release of endorphins, which contribute to an overall sense of wellbeing. Additionally, knitting may help manage anxiety and improve mental health, indirectly benefiting the heart.”
Stretch it out: Nothing gets the heart pumping like pounding the pavements or getting out on your bike, but what many don’t realise is that just having a good stretch will give your heart a boost.
“According to research, stretching improves blood circulation throughout the body, reducing the rate at which the heart must beat to pump blood to oxygenate organs and tissues,” explains superintendent pharmacist Carolina Goncalves. “The resulting reduction in blood pressure can substantially improve heart health and promote relaxation.”
Sharing is caring (for your heart): Gossiping has always been thought of negatively, but a good gossip has unexpected benefits when it comes to your heart health. “A series of studies found that your heart beats faster when you observe or become aware of something bad,” says Dr Deborah Lee of Doctorfox.co.uk. “But when you pass this information on to someone else, this slows the heart rate back down again.
“Sharing the news makes us feel better, so we shouldn’t feel so bad about gossiping after all.”
Singing is winning: It turns out that singing along to our favourite tunes does more than just lift our spirits. “Singing is a heart-healthy activity that offers various benefits to cardiovascular wellbeing,” says Dr Hussain. “Engaging in singing exercises the muscles involved in breathing and promotes better lung capacity, enhancing oxygen supply to the body. This aerobic aspect of singing can contribute to improved cardiovascular fitness. “Furthermore, singing often involves deep, controlled breathing, which can help lower stress levels and reduce the production of stress hormones.”
Bedtime bonus: Having fun between the sheets is not just good for you emotionally, it seems. Research carried out in America showed that those who had less sex had higher rates of cardiovascular disease. “Sex increases the heart rate for an extended period, strengthening cardiovascular muscles in a manner similar to moderately intense workouts,” says Carolina Goncalves. “A stronger heart results in a reduction in blood pressure, minimising the risk of cardiac arrests and developing cardiovascular disease.”
Gratitude gains: Counting your blessings can help keep your heart healthy as much as it promotes emotional wellbeing. “Keeping a gratitude diary, where you write down things you are grateful for each day, encourages a positive outlook on life,” says Dr Hussain. “Reflecting on and recording moments of gratitude can lower stress levels, improve emotional well-being, and enhance overall mental health. The act of acknowledging and appreciating positive aspects in one’s life has also been linked to reduced inflammation, lower blood pressure, and a more resilient cardiovascular system.
“By cultivating gratitude, individuals may experience a sense of calmness and contentment, creating a positive ripple effect on heart health.”
Brush up your heart health: Ensuring you brush your teeth properly and flossing regularly are important tools when it comes to the fight against heart disease. “Gum disease leads to bacteria entering the bloodstream. This increases the risk of arterial plaque build-up, a key factor in heart disease,” explains Dr Sulaman Anwar, a dentist who practices at Bupa Dental Care.
“Maintaining good oral hygiene through proper tooth brushing helps to prevent gum disease. Essentially, a healthy mouth contributes to a healthy heart.”
On your feet: A 2015 study showed that sitting down for long periods of time increases your risk of heart disease. So, if your job involves long hours at your desk, investing in a standing desk will make a positive difference.
“Studies show that using a standing desk and typing while standing can enhance blood flow throughout the body, reducing the strain on the cardiovascular system and lowering the risk of heart attack and stroke,” says Carolina Gonclaves.
Book a holiday – doctor’s orders: Nothing beats having a holiday to look forward to and what makes it even better is knowing that a few weeks in the sun is good for your heart. “A study showed that those who take regular holidays are significantly less likely to have a heart attack or die from cardiovascular disease,” says Dr Lee.
“Regular holiday-goers are also less likely to develop metabolic syndrome, a collection of risk factors for heart disease which include high blood pressure, abdominal obesity, raised bad cholesterol and lowered good cholesterol.”
Good humour: “Laughing is good for heart health due to its positive impact on various cardiovascular factors,” says Dr Hussain. “When we laugh, blood vessels dilate, leading to improved blood flow and circulation. This dilation promotes a healthy vascular system, reducing the risk of blood clots and enhancing the delivery of oxygen and nutrients to vital organs, including the heart.
“Additionally, laughter triggers the release of endorphins, which contribute to stress reduction. Lower stress levels are associated with improved cardiovascular health, as chronic stress can negatively impact the heart.
“Laughter has also been linked to lower blood pressure and a temporary increase in heart rate and oxygen consumption, providing a mild cardiovascular workout.”
Scrub up: Thanks to the COVID pandemic, we all know that regular hand washing helps to avoid bugs, and this in turn protects our hearts. “Chest infections put additional strain on the cardiovascular system and respiratory disease has been shown to increase the risk of heart disease by 50 per cent,” says Dr Lee. “However, regular hand washing has been shown to reduce the risk of respiratory infections by up to 21 per cent.
“Avoiding respiratory infections is important and will help to lower your risk of cardiovascular disease.”
Take the slow road: Noise pollution and exposure to traffic noises can increase your blood pressure and raise your heart rate. “This can cause an increase in stress levels and the release of stress hormones such as cortisol,” explains Dr Angela Rai, GP at The London General Practice. “Ultimately chronic or long-term exposure to noise such as traffic could lead to cardiovascular disease such as heart attacks or stroke.
“The release of certain hormones and the pathophysiological process that occurs with stress is found to increase blood pressure as well as affecting artery clogging deposits which increase the risk of heart attacks.”
Cuddle up: “Having a cuddle is a great way to lower your heart disease risk,” says Dr Lee. “Studies have shown that oxytocin – the cuddle hormone – lowers heart rate and blood pressure. In one study, women who hugged most frequently had a lower heart rate and blood pressure than those who hugged less often.
“Oxytocin dampens down the effects of the sympathetic nervous system, the ‘fight, fright and flight’ mechanism, hence it slows the heart rate and lowers blood pressure.”
Ditch the mouth breathing: The benefits of nose breathing made headlines thanks to celebrities such as Gwyneth Paltrow and Julia Bradbury taping their mouths closed at night. But you don’t need to use the controversial taping trend to reap the benefits of breathing through your nose. Just focus on your breathing and get into the habit of inhaling through your nostrils.
“Nasal breathing has been proven to help regulate breathing patterns, relaxing the airways which leads to better breathing efficiency and a lower heart rate thanks to a larger oxygen intake,” says clinical dietitian Kate Hilton at Feel Gut. “Nasal breathing has been shown to lower blood pressure and improve digestion.”
Hit the sleep sweet spot: “Most of us appreciate that a good night’s sleep is good for us, particularly for our heart health,” says Dr Rai. “Insomnia has been related to heart disease and disturbed sleep is associated with higher levels of inflammation, which is linked to the processes in heart disease.” However, research has shown that too much sleep can also increase your risk of a heart attack or stroke. “Some studies have shown that six to eight hours of sleep is the right amount to help reduce your risk of cardiovascular disease,” adds Dr Rai.
“The relationship appears to be U-shaped, meaning that having neither too short sleep nor too long sleep is important to keeping us healthy.”