Surprising ways to protect your heart

Michele O’Connor discovers unusual tricks to keep your cardiovascular health in peak condition

Spice up your life

Chilli pepper cuts the risk of all forms of heart death by a whopping 34%, according to a new study. Experts think capsaicin, the compound which gives chilli peppers their heat, plays a key role in protecting the heart.

Say no to overtime

People who put in long hours are significantly more likely to have cardiovascular disease, according to another new study. Researchers found that those who spend 49 or more hours a week at work have a much higher chance of developing high blood pressure – a key risk factor for heart disease – than people working 35 hours or less, as the cumulative stress takes its toll.

Brush your teeth three times a day

Scientists in South Korea examined the connection between oral hygiene and heart problems in a study of 161,000 people aged between 40 and 79. Brushing three times a day was associated with a 12% lower risk of heart failure and a 10% reduced risk of atrial fibrillation (abnormal heart rhythm). It is thought that frequent brushing reduces bacteria living between the teeth and gums, preventing it from entering the bloodstream.

Ditch diet drinks

When the American Heart Association tracked 80,000 women over 50 for 12 years, they found those who drank two or more sugar-free fizzy drinks a day were 29% more likely to be at risk for heart disease and 16% more likely to die young.

Snack on nuts

A study of over 200,000 people found those who ate walnuts, almonds, hazelnuts, cashews, pistachios, pecans and peanuts two or more times a week were 23% less likely to develop coronary heart disease.

Switch off the box

Every hour in front of the television increases the risk of dying from heart disease by 7%, according to a Medical Research Council study. And those watching for four hours a day – the UK average – face a 28% rise in the risk.

Swap orange juice for beetroot

An Australian study found that the nitrates in the juice prevents blood clotting and improves healthy blood flow to and from the heart in older people.

Get hot and steamy

People who have at least four sauna sessions per week are around a quarter less likely to die from heart-related causes than people who take just one, according to a recent Finnish study.

Make a date with mates

We have fewer friends now than our parents’ generation did, despite having more ways to connect, according to US research by Cornell University. Yet loneliness and social isolation have been shown to increase heart attack risk by 29% and stroke risk by 32%, making a lack of friends as dangerous as smoking or obesity. Prioritise seeing close friends and be open to making new friends when opportunities arise.

Ask for a pay rise

A study in JAMA Cardiology that tracked 9,000 participants for an average of 17 years found that those whose salaries went up were almost 15% less likely to suffer heart failure over the next 25 years. But the risk of strokes and heart attacks rose by nearly 20% for men and women whose household income dropped.

Include dairy in your diet

Researchers from King’s College London, who monitored 130,000 volunteers in 21 countries over nine years, found people who ate three portions of dairy a day had a lower risk of heart disease and stroke.

One serving was equivalent to a glass of milk, a small pot of yoghurt, a teaspoon of butter or a 15g slice of cheese. Interestingly, there was little difference between full-fat and low-fat dairy.

Put the kettle on

Green tea is great for heart health because it contains antioxidant substances called catechins and flavonoids that work to help prevent cell damage and provide other benefits.

Get outside for vitamin D

Lack of the ‘sunshine vitamin’ can increase the risk of heart attacks and strokes – particularly among individuals with high blood pressure – according to a study in the journal Circulation. Those with low blood levels of vitamin D had twice the risk of a heart attack within five years compared to those with higher levels.

Join a dance class

A University of Sydney study that followed 48,000 people for 10 years found that regular dancing almost halved the risk of dying from heart disease in people over 40. It seems it is the shorts bursts of vigorous intensity – particularly with ballroom or folk dancing – which make it so beneficial. And, says senior researcher Emmanuel Stamatakis: “We should not underestimate the playful social interaction aspects of dancing which can be a very powerful stress relief.”

Book a break

People who take a holiday at least twice a year are eight times less likely to have a heart attack than those who take a break less often, found a major US study. Scientists discovered the more holidays a person takes over a year, the less likely they are to develop metabolic syndrome – the medical term for a cluster of conditions such as hypertension and high cholesterol that together raise your risk of heart disease, stroke and type 2 diabetes.

Get more sleep

Poor quality sleep was associated with up to a 27% higher risk of cardiovascular problems, according to a recent analysis of studies on 160,000 people.

Start doing press-ups every day

According to a Harvard University study, the more press-ups you can perform, the lower your chances of a heart attack. Scientists tested over a thousand US firefighters and followed them for a decade. In those who could perform 40 or more press-ups, there was a 97% reduced risk of future heart attacks and heart disease compared to those who managed fewer than 10.

Freshly crushed garlic

US researchers found freshly crushed garlic protects the heart because it generates hydrogen sulphide which relaxes blood vessels.

Get a dog

Studies show dog owners are less stressed and more likely to take the recommended levels of exercise.

‘‘ Loneliness and a lack of friends can be as dangerous as smoking or obesity