Summer offers a prime chance to boost heart health with simple, enjoyable changes. As the days lengthen and the weather warms, the season naturally lends itself to habits that support cardiovascular wellbeing, without requiring a complete overhaul of daily life. Emily McGrath, a senior cardiac nurse at the British Heart Foundation (BHF), has outlined six straightforward methods to strengthen the heart during the warmer months, starting with the kind of movement that feels less like a chore and more like a pleasure.
Find an activity you enjoy
Exercise is one of the most effective ways to lower cholesterol and blood pressure, both of which are key risk factors for cardiovascular disease. McGrath explains that the heart is a muscle, and regular activity increases the heart rate, making it stronger. It also helps with weight management, since excess weight adds to cardiovascular risk. The NHS recommends at least 150 minutes of moderate-intensity exercise per week — brisk walking, cycling, and dancing are good examples of moderate activity that raises the heart rate enough that you can talk but not sing. However, McGrath emphasises that the secret to sticking with it is enjoyment. A BHF survey found that focusing on fun could be the motivation many people need to fall in love with movement. “With the gloom of winter finally over, now is the perfect time to seek some joy and make movement something you love and look forward to,” she says. A bike ride or a walk with friends are simple ways to start.
Make healthy food swaps
A balanced diet is one of the most powerful tools for protecting the heart. McGrath advises limiting sugar, salt and unhealthy fats, because these contribute to high cholesterol, high blood pressure, weight gain and diabetes — all of which raise cardiovascular risk. Instead, a balanced diet provides the nutrients, vitamins and minerals the body — including the heart — needs to function properly. Small daily changes can make a big difference: swapping sandwiches for a salad with nuts, chickpeas and lentils, or choosing a fruit-juice-based ice lolly instead of ice cream. The BHF website offers a range of heart-healthy summer recipes, such as bulgur wheat salad, tandoori salmon kebabs, and grilled veggie and pesto flatbreads.
Stay hydrated
Of all the seasonal adjustments, staying hydrated is one of the most important — and one of the easiest to overlook. “Make sure that you are drinking enough water because it’s so easy to forget to do that,” says McGrath. “When temperatures go up, it’s really important to drink more water, especially when you exercise because you’re sweating more and losing more water.”
Heat and dehydration both have a direct effect on blood pressure. In hot weather, blood vessels dilate, which can cause blood pressure to drop. Dehydration itself also lowers blood pressure by reducing blood volume — the result is a sudden feeling of faintness and dizziness. “This can hit people quite suddenly,” warns McGrath. “Therefore, it’s really important for your body to have lots of water on board.”
But the relationship between hydration and blood pressure is not straightforward. While short-term dehydration can cause a temporary drop, chronic dehydration can have the opposite effect. When the body is persistently low on water, it retains more sodium and constricts blood vessels. The hormone vasopressin is released during dehydration, causing vessels to narrow further, which can raise blood pressure over time. Dehydration also makes the blood thicker, forcing the heart to work harder to pump it around the body. This added strain on the vascular system can lead to fluctuations in blood pressure and long-term cardiovascular stress. Symptoms of dehydration and high blood pressure can overlap — dizziness, headaches and dark urine are common to both — which makes regular fluid intake even more critical, especially during summer heat.
Water is the best option, but McGrath notes that squash and milk are also good choices for staying hydrated. Water-rich foods, such as fruit and vegetables, can also contribute to overall fluid intake. Keeping hydrated is especially important for those with existing heart conditions, as warmer temperatures can increase the heart’s workload. According to BHF Senior Cardiac Nurse Julie Ward, warm weather can affect the heart and increase the risk of complications for people with cardiovascular disease. Research suggests that even warmer summer nights — a 1°C rise above average — may be linked to a 3.1% increase in cardiovascular disease mortality among men aged 60–64, although this risk was not observed in older men or women in the same study.
Check your blood pressure
Many people are living with undiagnosed high blood pressure, often without any symptoms. “It puts more strain on the heart and increases the risk of cardiovascular disease, heart attacks and stroke,” says McGrath. The NHS defines high blood pressure as a reading of 140/90 mmHg or higher when checked by a healthcare professional, or 135/85 mmHg or higher when measured at home. Blood pressure can be checked at home with an approved monitor, or at a local pharmacy or GP surgery. McGrath encourages everyone to know their levels so they can discuss any necessary changes with a doctor. Those at higher risk include people over 40, those of Black or South Asian background, people with close relatives who have high blood pressure, smokers, heavy drinkers or caffeine consumers, and those who are overweight. The NHS recommends a check at least every five years for those over 40, or sooner if there are concerns.
Keep cool
People with existing cardiovascular disease, as well as the elderly and children, are more vulnerable to heat because they are less able to regulate their blood pressure and body temperature. “Make sure you’re wearing loose fitting clothing and try to avoid the peak hours of sun in the middle of the day,” advises McGrath. “Also, make sure your home stays cool by keeping the curtains shut.” Heat exhaustion can cause tiredness, dizziness, headache, nausea, excessive sweating and muscle cramps. If left untreated, it can progress to heatstroke — a medical emergency characterised by a very high body temperature, hot dry skin, rapid pulse, confusion and loss of consciousness. Anyone showing signs of heatstroke should call 999 immediately.
Take part in a BHF fundraising event
The BHF organises a variety of fundraising challenges, from big walks and treks to bike rides and pier-to-pier swimming events. McGrath says participating is “a really good thing for people to do because taking part helps raise funds for life-saving research, but is also a great way to have fun and enjoy exercise.” The BHF is a leading European funder of heart and circulatory disease research, and its website offers a range of events suitable for different fitness levels, making it easy to combine a meaningful cause with the kind of physical activity that benefits the heart.