People who drink tea and coffee daily may have better heart health thanks to the anti-inflammatory benefits of caffeine, new research suggests. Experts suggest that drinking two to three cups a day could now be added to traditional recommendations, such as losing weight, to help prevent heart disease.

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The study, undertaken at Sapienza University of Rome, is the first to “demonstrate the protective role of caffeine” on blood vessel function in people with weakened immune systems. It was found that the more cups of tea or coffee participants drank, the higher their levels of a cell type that protects against heart attacks and strokes.

“While this is good news for those who love daily tea or coffeethere is much more we can do to protect ourselves,” says Dr Sonya Babu-Narayan, consultant cardiologist at the Royal Brompton Hospital in London and associate medical director of the British Heart Foundation. “Unfortunately, we have some risks that we can’t do anything about, like our family history of heart disease at a young age, or if we had problems with high blood pressure or diabetes during pregnancy. But it is important not to forget the risk factors that we can control to protect us from heart disease.

Here, Dr. Babu-Narayan and Dr Olivier Guttmannconsultant cardiologist at Wellington Hospital, part of CA Healthcare United Kingdomshare their best tips for a healthy heart…

Take up gardening

“Physical activity is an important way to maintain good heart health. You should aim to do 150 minutes of moderate-intensity exercise per week, which can be anything that gets your heart pumping – this could be swimming, running, cycling, dancing or even gardening . These are all great ways to be physically active, and gardening has the added benefit of getting you outside and being very calming, which also has mental health benefits.» Dr. Babu-Narayan

Exercise snack

“Many of us are working from home, which can be good for overall well-being, but bad for our hearts if we sit for too long. Remember to take regular breaks to ensure you’re moving more or to have a few “exercise snacks” in your day, as even short bursts of vigorous activity are helpful. For example, take a break from your desk to perform exercises such as squats, push-ups, lunges or planks for one minute each, repeating the circuit several times. Or run or go up and down a flight of stairs for a few minutes, aiming to increase the speed or intensity over time.

“If you have cardiovascular disease and are new to exercise, be sure to seek advice from your GP or specialist before starting.” Dr. Babu-Narayan

Beans and anchovies are your best friends

“Eating a healthy, balanced diet with plenty of plant-based foods can help you maintain a healthy weight and manage cholesterol levelsboth great for heart health. This means choosing meals with plenty of vegetables, favoring fiber-rich whole grains and starchy foods, beans, legumes, fruits and nuts.

“Beans are particularly good for heart health because they are high in protein and fiber, low in fat, and inexpensive to buy. Try adding cannellini or butter beans, or green or brown lentils to a lunch salad, snack on hummus (homemade or store-bought) with veggie sticks, or replace half the meat in yourbolognese with green or brown lentils.

“Moderate amounts of fish, including sustainably sourced fatty fish like mackerel or anchovy, may also help prevent heart disease thanks to the omega-3 fatty acids they contain.” Dr. Babu-Narayan

Replace the butter with olive oil

“Strict diets are difficult to maintain, so small changes and swaps may be better for you in the long run.

“For example, too much saturated fat can raise blood cholesterol levels and increase the risk of heart attacks and strokes. Replacing high-fat ingredients, like butter, with healthier options like olive oil or avocado can make a big difference. Olive oil is rich in healthy fats and can help lower bad cholesterol.

“If you eat red meat, it is important to make sure that processed meats, such as bacon, sausages or salami, are only eaten occasionally.” Dr Olivier Guttmann

Stop smoking

“Quitting smoking is one of the best things you can do for your overall health, including your heart. The chemicals in cigarettes make the walls of your arteries sticky, causing fatty materials to build up and clog the arteries, which could lead to a heart attack or stroke.

“If you are struggling to quit smoking, contact your local tobacco services who can provide support and advice to increase your chances of success. Nicotine replacement therapies, such as nicotine gum or patches, can also be a useful tool to help reduce cravings. Dr. Babu-Narayan

Replace the salt with lemon juice

“Consuming too much salt increases the risk of high blood pressure, a key factor in the development of coronary heart disease.

“Using lemon can reduce sodium intake by up to 75% without sacrificing taste, according to a study by chefs at Johnson & Wales University in the United States. This is due to the natural acidity of lemon, which enhances the flavor of a dish and stimulates saliva production, allowing our taste buds to pick up more flavors.

“Lemon juice also provides vitamin C and contains antioxidants, like flavonoids, which help reduce inflammation and improve blood vessel function. Try squeezing lemon over roasted vegetables or in salad dressings to boost flavor while promoting heart health. Dr Olivier Guttmann

Reduce your alcohol consumption – even red wine

“There is a popular belief that alcohol, especially red wine, is good for the heart. Some researchers have suggested that red wine may protect the heart thanks to the antioxidants it contains. However, the truth is that no amount of regular alcohol consumption improves health. Regularly drinking alcohol can cause abnormal heart rhythms, heart muscle damage, diseases such as stroke and vascular dementia, high blood pressure, palpitations and weight gain. Dr. Babu-Narayan

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Limit fruit juices

“Too much sugar can lead to weight gain and obesity, a risk factor for coronary heart disease, stroke and type 2 diabetes. While fruit is essential to a balanced diet, many people are turning toward fruit juices and smoothies, which can be high in added sugars.

“For example, a typical 300ml glass of orange juice can contain up to 30 grams of sugar, similar to a sugary soft drink. Whole fruits, like apples, bananas, and berries, are much better options because they contain fiber, which helps slow the absorption of sugar. Apples, for example, provide pectin, a type of soluble fiber that can help lower cholesterol levels, while berries are full of heart-protecting antioxidants.

“Dried fruits, like raisins and apricots, can also be high in sugar because they have had the water removed, making portion control important.” Dr Olivier Guttmann

Know your numbers

“It is important to monitor your blood pressure and cholesterol levels. High blood pressure and high cholesterol have no symptoms, but over time they can become the silent cause of a heart attack or stroke.

“Take advantage if we offer it to you to have them checked. If you are a healthy adult aged 40 to 74 and live in England or Wales, you will be invited to a NHS health check every five years, which will include a blood pressure check. If you are worried, talk to your GP or pharmacist. They will be able to check your blood pressure and cholesterol levels and advise you. It is also important to monitor your weight and waist measurement. Dr. Babu-Narayan

Finally, be kind to yourself

Although it’s unclear how sleep benefits the heart, research suggests that sleep disorders are associated with higher levels of a protein called CRP. It is a sign of inflammation – a process linked to heart and circulatory diseases.

“Reduce stress levels and getting enough sleep could improve your well-being, as well as reduce your blood pressure and your future risk of heart attack or stroke. Most adults should aim seven to nine hours of sleep each night.

“Sleep can also indirectly impact heart health by affecting our lifestyle choices. So, getting enough rest can be beneficial in many ways. » Dr. Babu-Narayan

For more information contact the British Heart Foundation on 0300 330 3322 or visit www.bhf.org.uk.