Seven ways to boost heart health… number four will make you smile | UK | News

When it comes to looking after our hearts, it can be tempting to mentally switch off. So much of the advice seems to be about what we should and shouldn’t be doing. “I sometimes think we make it sound far more complicated – and far less enjoyable, than it needs to be,” says Professor Dan Augustine, Cardiologist and Medical Director of Sports Cardiology UK.

Of course, knowing your numbers matters. “Blood pressure, cholesterol, blood sugar and weight can all tell us something about cardiovascular risk,” continues Prof Augustine. “That’s one of the reasons regular checks are important. We should also never ignore warning symptoms such as new or unexplained chest pain or pressure, particularly if this is associated with breathlessness, sweating, nausea or pain spreading to the arm, jaw or back. But heart health doesn’t have to be about fear or restriction.” There’s another, more positive way to look at it – and that’s by focusing on the small, achievable choices that can keep your heart healthy.

Singing is a fun way to support your heart health. “Singing helps to regulate breathing and heart rate, reducing stress and inducing feelings of relaxation,” says Professor Dave Camlin at Trinity Laban. The benefits can be even more powerful when we sing with others. “Singing in a group can also help regulate the rate at which our heart speeds up and slows down. This is because of the way we ‘tune in’ to the other singers – not just through the sounds we make, but also as our neurobiology becomes attuned to that of the group.” A 2020 study led by Professor Camlin, published in the Journal of Humanities & Social Sciences Communications, showed that “this sense of ‘feeling felt’ by the group when people sing together can be quite profound, leading to ‘magic moments’ which can have an uplifting effect. It’s also a good way to increase your social network”. To find a local singing group or choir, visit: Natural Voice Network (naturalvoice.net).

You don’t have to exercise to be active

“The best form of exercise is the one you will actually do,” says Prof Augustine. “If you enjoy walking, gardening, dancing, even housework – all of those things count. If pickleball gets you moving and laughing with friends, play pickleball. Physical activity does not have to look like a workout. Aerobic exercise can help improve fitness while lowering blood pressure, improving cholesterol and other cardiovascular risk factors.”

The NHS recommends adults do at least 150 minutes of moderate-intensity activity a week. “But don’t look at that number and decide you have failed if you are nowhere near it. If you currently do very little, start with five or ten minutes,” says Prof Augustine. “Walk round the block, or while you’re on the phone. Take the stairs. Then build from there. Small amounts of movement, repeated consistently, are much more useful than an ambitious exercise programme that lasts two weeks.”

Karen Charlesworth, Acupuncturist and Course Lead at the Northern College of Acupuncture, first became interested in heart health after noticing an unexpected benefit in her patients. People with atrial fibrillation (AF) who had acupuncture for issues such as stress and weight loss, would often say their AF had improved.

This led Charlesworth to conduct a pilot study at the University of York, published Pilot and Feasibility Studies, 2025. Of the 30 women involved, 12 received acupuncture, and nine reported improvements. “Traditional Chinese Medicine (TCM) treats the whole person,” says Charlesworth.

“Acupuncture may help to address factors such as reducing stress hormones, decreasing inflammation and improving sleep quality, all factors that influence cardiovascular wellbeing. A 2026 meta-analysis in Frontiers in Medicine suggests acupuncture significantly improves sleep quality, while modulating melatonin and cortisol levels. Acupuncture can also be helpful for managing stress-related eating, or for stopping smoking, which is detrimental to heart health.” To find a registered practitioner, contact the British Acupuncture Council.

“Laughter increases blood flow around the whole body, including the heart, and naturally increases positive immune cells,” Stephanie Davies, Laughter Psychologist at laughology.co.uk. “Research suggests that 10 to 15 minutes of hearty laughter can have a similar physical effect to walking briskly for 15 minutes.”

Laughter also lowers cortisol levels, boosts endorphins and reduces stress, which is important for heart health, as stress causes blood vessels to tighten and restricts blood flow. Davies recommends using ‘humour triggers’ by recalling funny moments or sharing them with others. “Spending time with people, enjoying shared experiences, watching comedies and choosing funny videos over doom-scrolling can all encourage more laughter.”

Pop a heart-friendly supplement

While it’s important to eat a healthy diet, we don’t always get all the heart-friendly nutrients that we need, and this is where supplements can support. Registered Nutritionist Rob Hobson says: “Magnesium plays an important role in normal muscle function, which of course includes the heart, as well as many other processes in the body.

Omega-3 fatty acids, found in oily fish and fish oil supplements, have been well studied for their role in cardiovascular health, including their effects on triglyceride levels. Ubiquinol (Healthspan Ubiquinol, 60 capsules, via healthspan.co.uk) is the active, reduced form of Coenzyme Q10, a substance naturally produced by the body that helps our cells produce energy and acts as an antioxidant. CoQ10 is found throughout the body, with particularly high concentrations in organs with high energy demands, including the heart.”

“Socialising is one of the biggest and most underestimated factors that benefits heart health,” says Dr Sheena Kumar, Chartered Psychologist, London. “This can be anything from spending time with friends, to volunteering, joining a drumming circle, garden project or running club. Bonding with people over shared activities increases connection and helps you to feel more relaxed.” A meta-analysis by the University College of London shows that people who feel socially isolated have a greater risk of developing cardiovascular disease.

“Feeling connected to other people helps us to cope better with life’s stresses. But, spending time with pets and animals also counts!” In a recent review it was shown that owning a dog is linked to a decreased cardiovascular risk, and a 31% reduced risk of death from a heart attack or stroke. “Touching, hugging, stroking a pet, or having a massage, also helps to raise levels of the bonding hormone oxytocin and lowers stress levels.”

“In Chinese Medicine, the heart is considered the seat of our emotions,” says Zita West, acupuncturist, nutritional therapist, fertility specialist and author of Conceive (Whitefox Publishing Ltd, £12.99). “In many ways it’s like a brain. It has neurons, it holds memory – and, most importantly, it’s about connection. The heart has got an amazing electro-magnetic field. But, if you feel drained through grief, worry, fear, anxiety – all these emotions have an impact on the heart. If you’re feeling heartbroken, or grieving, this can make you feel numb, disassociated and cut off from everything around you. So, one thing I suggest is to spend five minutes every day connecting back with your heart.”

• Put your hand on your heart. Breathe slowly and deeply;

• Notice how your heart feels – is it anxious, empty?;

• Think of someone you love unconditionally – a family member, child, partner or friend. Really focus on that feeling of connection;

• Do this every day for five minutes and notice how your heart feels after a couple of weeks.

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