Protect your heart health with some expert help to separate the truth from the myths
Unsure which stories to believe about protecting your heart and which to ignore? Here, British Heart Foundation’s senior cardiac nurse, Ruth Goss, explores which are true, which are false, which need more research and, most importantly, what we can all do to improve our heart health right now.
‘Heart attacks are more common in winter’
True: ‘A BHF-funded research study, looking at health records of people aged over 60, found that heart attacks and strokes were more than twice as likely to happen during cold spells lasting four days or more.
‘The reasons are still not entirely clear, but this could be linked to the effect of the cold on narrowing blood vessels in the skin, toes and fingers, which means the heart has to work harder to pump blood around the body.
‘If you have a heart condition, it’s important to stay warm in winter. Layer up with socks, jumpers and blankets.’
‘Anger increases your risk of a heart attack’
False: ‘There is no conclusive clinical proof that feeling angry can increase your risk of heart attack.
‘That being said, we do know that anger can be a sign of stress, which can lead to unhealthy habits that increase your risk of heart and circulatory disease. To reduce stress, the British Heart Foundation recommends moving to relax the body. This could be a simple short burst of exercise, like a brief brisk walk or perhaps doing some yoga.’
‘Superfoods help to lower blood pressure’
Not proven: ‘While it’s true that all vegetables contain nutrients and minerals such as potassium and nitrates that can help lower blood pressure, there are no single foods or “superfoods” that can improve our heart health.
‘To help keep your blood pressure in check, rather than focusing on one kind of food, it’s more important to eat a healthy diet with a variety of fruits, vegetables and wholegrains, while avoiding salty, sugary treats and excess alcohol.’
‘Heart attacks are more common on Mondays’
True: ‘According to a study involving more than 10,000 patients, serious heart attacks are more likely to happen at the start of the working week with researchers finding rates were highest on a Monday.
‘Scientists have been unable to fully explain this “Blue Monday” phenomenon, but many believe that the disruption to the body’s circadian rhythm through irregular sleep patterns over the weekend is partly responsible.
‘More studies are needed to better understand how sleeping patterns can impact the heart. However, we do know that doing regular exercise improves sleep and also reduces blood pressure and cholesterol, which lowers your risk of getting heart and circulatory diseases like heart attacks and strokes.’
‘Air pollution impacts heart health’
True: ‘Air pollution impacts heart health in three major ways. It damages blood vessels, increasing the risk of clots and raising blood pressure. It affects your heart’s electrical system, which can cause abnormal heart rhythms. It can also potentially cause small changes to the structure of your heart, which can lead to heart failure.
‘To protect yourself, the British Heart Foundation advises walking or cycling whenever you can instead of driving a vehicle or using public transport, because air quality is actually poorer in vehicles.
‘If you're in an area that could have poorer air quality, try to reduce the amount of time you spend outside during “rush hour”.
‘Some research has also suggested that eating a balanced diet with plenty of fruit and vegetables could help to protect you from the negative impacts of air pollution.’
‘Cold water swimming is bad for your heart’
True and false: ‘Cold water swimming can improve blood pressure and fat levels in the blood when practised regularly by those in good general health. However, if you have a heart condition, there are risks you should consider and discuss with your doctor or nurse specialist.
‘While more research is needed into the effects of cold water on the body, we do know it can lead to hypothermia and raise our stress hormone levels, increasing the risk of abnormal heart rhythms (arrhythmias) and possibly even cardiac arrest.
‘Therefore, the safest form of swimming for people with a heart condition is actually in a heated indoor swimming pool.’
• For more information, please visit bhf.org.uk