Heart and circulatory diseases are one of many largest causes of loss of life within the UK, accounting for round 1 / 4 of all fatalities.

There are a variety of components that may enhance your threat of those circumstances, together with your diet, how a lot you train and your weight.

More particularly avoiding meals excessive in saturated fat and participating in round two and a half hours of exercise per week is thought to assist forestall the chance of coronary heart issues.

An skilled spoke with Express.co.uk about how one can help good coronary heart well being this summer time

Doctor Oliver Guttmann, marketing consultant heart specialist at The Wellington Hospital, shared 4 easy methods to do that.

He mentioned: “It’s important to try and follow a heart healthy diet which is easily done by reducing your intake of foods and drinks with high levels of fats and sugars.

“However, this is only one piece in the puzzle to a healthy heart.

“Following a heart healthy lifestyle is also incredibly important.”

Four methods to advertise good coronary heart well being, in response to Dr Guttmann:

1. Limit your alcohol consumption and keep away from extreme alcohol consumption, as this will result in hypertension.

2. Regular train can also be a good way to advertise coronary heart well being – whether or not it’s a each day stroll, a health club session, or a group sporting exercise, shifting your physique is what issues.

3. Around seven to 9 hours of excellent high quality sleep per evening – the more severe your sleep high quality/period, the upper your threat of coronary heart illness.

4. Quit smoking – this is among the greatest issues you are able to do to your coronary heart well being.

Diet

Dr Guttmann additionally warned that it may be onerous to stay to a heart-friendly eating regimen over the summer time.

He mentioned: “With summer typically being a season of indulging it can sometimes be harder to follow a heart healthy diet.

“For instance, there are certain foods and drinks we’ll often find on our plates and in our glasses at BBQs that don’t promote good heart health, including processed foods, red meats, and sugar sweetened beverages.

“That said, a heart healthy diet doesn’t need to be restrictive and there are tonnes of options to incorporate into our diet that not only taste delicious, but also promote heart health.”

He advisable consuming loads of:

• Lean meat equivalent to skinless rooster breast, or fish that's excessive in omega-3 fatty acids equivalent to salmon
• Leafy greens equivalent to spinach and kale
• Berries.

He additionally suggested towards the next:

• Opting for processed meals that are normally excessive in unhealthy fat
• High consumption of fatty pink meats as this will enhance levels of cholesterol and in flip the chance of coronary heart illness
• Binge consuming – extreme alcohol consumption can result in hypertension, but it surely’s additionally more likely to impression your sleep high quality which additionally dangers your coronary heart well being if constant.

According to the Mayo Clinic, signs of coronary coronary heart illness embrace:

• Chest ache, chest tightness, chest stress and chest discomfort (angina)
• Shortness of breath
• Pain within the neck, jaw, throat, higher stomach space or again
• Pain, numbness, weak spot or coldness within the legs or arms if the blood vessels in these physique areas are narrowed.

If you might be involved about your coronary heart well being it's best to communicate to your GP.