February is National Heart Month, making it the perfect time to focus on heart health and debunk some common myths. With so much conflicting information out there, it’s essential to separate healthy heart facts from fiction to ensure we take the best possible care of our hearts.
A new study published this year suggested that some of the facts about alcohol and heart health may not match up with commonly held beliefs. So, let’s explore some of the most common facts about how to keep your heart healthy and find out what’s really beneficial for your cardiovascular well-being.
A glass of red wine is good for the heart – Myth or Fact?
Myth – Unfortunately, this one isn’t entirely true. Whilst red wine does contain antioxidants, research funded by the British Heart Foundation found that the risks of alcohol consumption outweigh the benefits. It’s better to get the antioxidants from your diet than relying on red wine. Another recent study published in 2021 showed that even moderately drinking an average of 1.2 drinks a day was associated with an increased risk of developing atrial fibrillation (where your heart beats in an abnormal rhythm).
If you do drink alcohol, according to the NHS, it is best to limit your intake to 14 units per week, spread across at least three days, with alcohol-free days in between. This should help to keep the health risks of alcohol at a low level.
Chocolate is great for the heart – Myth or Fact?
Partially true – While dark chocolate has been shown to have some benefits, it only really applies to good quality dark chocolate that isn’t loaded with sugar or fat and is at least 70% cocoa solids. Even then, the British Heart Foundation advises that the benefits of eating dark chocolate aren't strong enough to be able to recommend it for health reasons.
Eat chocolate if you enjoy it – as part of a healthy, balanced diet, of course – but perhaps don’t expect significant heart benefits from it.
Yoga is great for heart health – Myth or Fact?
Fact – Whilst yoga isn’t conclusively proven to directly improve heart health, a study done in 2020 suggested that it may benefit those with atrial fibrillation. Additionally, yoga is proven to help manage stress, anxiety, and depression, which are linked to heart disease. It also helps to improve strength, flexibility, and balance, making it a beneficial form of exercise for overall well-being.
A small serving of nuts can help lower your risk of cardiovascular disease – Myth or Fact?
Fact – Yes! A study found that eating a portion of nuts twice a week or more was associated with a 17% lower risk of cardiovascular-related death. Unsalted, fresh nuts are the best. Salted, roasted, or dry roasted may not bring the same benefits. And remember, as with everything, moderation is key.
Sitting for long periods of time is bad for heart health – Myth or Fact?
Fact – Sitting for long periods slows metabolism, making it harder for your body to regulate blood sugar, blood pressure, and body fat. We should all aim to do at least 150 minutes of moderate exercise a week, but if it’s been a while, then start small and work your way up to it.
If you find moving difficult or think you may need some extra help getting around, consider if you may need a mobility aid. A walking stick, a walking frame or a rollator could help you get on your feet again.
There are many ways for wheelchair users to stay active, too. Most exercises recommended for those using a wheelchair are cardiovascular activities and aerobic exercises, such as swimming, wheelchair sprinting, and other high-energy sports you can play in a chair, like netball, basketball and badminton.
Gum disease can raise your risk of heart disease – Myth or Fact?
Fact – Gum disease can increase your risk of getting health complications like heart disease, which is why it’s critical to maintain good oral hygiene.
It’s recommended that you brush your teeth twice a day with fluoride toothpaste and floss (or use an interdental brush) daily. Consult your dentist if you’re unsure about your oral health or want further guidance.
Eating oily fish is good for heart health – Myth or Fact?
Fact – Oily fish, such as salmon, sardines, and mackerel, are high in long-chain omega-3 fatty acids, which can help to prevent heart disease. The NHS recommends eating two portions of fish per week with at least one portion being oily fish.
However, if you’re pregnant or breastfeeding, stick to two portions or less per week to limit mercury exposure.
High blood pressure can affect the heart – Myth or Fact?
Fact – High blood pressure (hypertension) is a silent threat that can lead to heart disease, heart attacks, and heart failure if left untreated. Since high blood pressure often has no symptoms, regular monitoring is essential. You can purchase a blood pressure monitor for use at home to keep an eye on your blood pressure if this is a concern.
Always seek medical advice if you think you have a problem with your blood pressure.
How to keep your heart healthy
Looking after your heart essentially comes down to taking care of yourself and your body in the best way possible. Here are the key steps to maintaining good heart health:
- Regular exercise
- Eating a healthy, balanced diet
- Managing stress
- Maintaining good oral hygiene
- Keeping an eye on your blood pressure
If you have any concerns or worries about your heart health, please ask your doctor for help and support. You may also want to check out the NHS website for tips, tools, and advice on looking after yourself or visit the British Heart Foundation for support and advice on all things heart health-related. Take a look also at our guide to living well with a heart condition.
[1] https://www.bhf.org.uk/informationsupport/heart-matters-magazine/medical/ask-the-experts/red-wine-and-your-heart
[2] https://academic.oup.com/eurheartj/article/42/12/1170/6090248?login=false
[3] https://www.nhs.uk/live-well/alcohol-advice/the-risks-of-drinking-too-much/
[4] https://www.scripps.org/news_items/5317-is-dark-chocolate-healthy
[5] https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/chocolate
[6] https://www.sciencedaily.com/releases/2020/08/200824092010.htm
[7] https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/yoga
[8] https://www.sciencedaily.com/releases/2019/08/190831155847.htm
[9] https://www.nhs.uk/live-well/exercise/why-sitting-too-much-is-bad-for-us/
[10] https://www.nhs.uk/live-well/exercise/
[11] https://www.nhs.uk/live-well/exercise/wheelchair-users-fitness-advice/#:~:text=at%20least%20150%20minutes%20a,or%20involvement%20in%20competitive%20sport
[12] https://www.nhs.uk/conditions/gum-disease/
[13] https://www.nhs.uk/live-well/healthy-teeth-and-gums/take-care-of-your-teeth-and-gums/
[14] https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/
