Deaths from heart disease are rising rapidly, with experts blaming a rise in processed foods and sedentary lifestyles.

According to the British Heart Foundation (BHF), there has been a 21% increase in the number of heart failure diagnoses since 2020, marking the highest level ever recorded.

The number of individuals with atrial fibrillation, which is characterized by an irregular heartbeat, has also reached a new peak, rising from 1.48 million to 1.62 million during the same period.

While since 2019 heart related deaths have increased by 18 per cent.  

The BHF’s analysis further demonstrated an 83% increase in the number of people in England waiting for scheduled heart-related hospital treatment, starting from the beginning of the decade to March 2025.

But you do not need to run a marathon or go on a strict diet to slash your risk of being diagnosed with cardiovascular disease.

We asked the experts for some simple daily tweaks to improve your heart health. 

From flossing your teeth to having sex, small tweaks can make a big difference—keep reading to find out more…

Flossing

Maintaining good oral hygiene, including brushing your teeth effectively, flossing, and visiting the dentist regularly, is crucial in the battle against heart disease.

Yet, according to the Oral Health Foundation, one-in-four UK adults only brush their teeth once a day.

Experts say that oral hygiene is linked to a number of diseases, from dementia and arthritis to heart disease.

This is because the oral microbiome, which consists of over 700 different types of bacteria in the mouth, is believed to have a significant impact on the development of various diseases.

The mouth needs bacteria to prevent tooth erosion but too much ‘bad bacteria’ can cause tooth decay and gum disease.

Experts suggest that they have identified the bacterium streptococcus viridans as a cause. When this bacterium thrives in the mouth, it can lead to bodily inflammation and arterial blockages.

One recent study, funded by the British Heart Foundation, found that those with gum disease had a 69 per cent higher chance of developing type 2 diabetes—the blood sugar control problem which dramatically increases the risk of heart attacks and stroke.

Other studies have shown that treating gum disease improves artery function around the heart and reduces overall inflammation in the body.

According to the Oral Health Foundation, one-in-four UK adults only brush their teeth once a day

‘Good oral hygiene plays an important role in protecting your heart,’ says Dr Victoria Sampson, dentist at The Health Society in London, and researcher on the oral microbiome.

‘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 serious life threatening infections like infective endocarditis.

‘Simple habits like brushing, flossing, and regular dental check-ups can help reduce these risks and keep your heart healthier.’

Improving your sex life

Studies have shown that having just the right amount sex can help protect the heart.

Experts believe that the benefits come from increasing heart rate for an extended period, strengthening cardiovascular muscles in a manner similar to moderately intense workouts.

In turn a stronger heart results in a reduction in blood pressure, minimising the risk of cardiac arrests and developing cardiovascular disease

A 2024 study by Chinese researchers revealed the exact number of times you need to have sex to avoid a heightened risk of cardiovascular disease.

Analysis of over 17,000 people found that the sweet spot was once a week, but no more than twice.

If people were having more or less sex than that then they were at a higher risk of being diagnosed with cardiovascular disease.

The authors concluded that ‘both excessive and infrequent sexual frequency may be detrimental to health.’

Doctors warn that celibacy can lead to hidden health risks

Giving Blood

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.

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

Walking

Taking 10,000 steps a day has become synonymous with a healthy lifestyle, but research has revealed that the true number to slash the risk of disease is much lower.

Walking just 2,337 steps a day reduces the risk of dying from cardiovascular disease, say researchers from the University of Lodz, in Poland.

The 2023 study, which was published in the European Journal of Preventive Cardiology, also found walking at least 3,867 steps a day started to reduce the risk of dying early from any cause.

However, they also found that the more we walk, the greater the health benefits.

With every 500 to 1,000 extra steps we walk, the risk of dying from cardiovascular disease — and any cause — decreases significantly.

Even if people walked as many as 20,000 steps a day, the health benefits continued to increase.

‘They key is walking more than you are currently,’ says Ruth Cross, a senior cardiac nurse and ambassador for the British Heart Foundation.

‘We know that as few as 2000 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.’

Studies have also suggested the pace we walk may be just as important.

Last month, US scientists who studied more than 79,850 adults found a short brisk was more beneficial than walking at a slower pace for three hours.

Blood pressure pills at night

Many people who take anti-hypertensive medication to lower their blood pressure will pop their pills in the morning.

However, according to a 2019 study by the University of Vigo in Spain, which followed participants over six years, the ones who took their anti-hypertensive medication before they went to bed saw their risk of ‘cardiovascular death’ reduced by 45 per cent, compared to those who took it when they woke up.

That’s because the chance of having a stroke is almost 50 per cent higher between 6am and 12pm, according to Russell Foster, Professor of Circadian Neuroscience at the University of Oxford, and author of Life Time: The New Science of the Body Clock, and How It Can Revolutionize Your Sleep and Health.

‘There’s a rise in circadian-driven blood pressure,’ he said.

‘That’s not a problem for most of us, but if you’re at risk of stroke and you have cardiovascular disease, it’s a dangerous window of time.’