Four simple ways to improve your heart health, as study finds it can lower dementia risk

With dementia cases expected to double every 20 years, rising from 55 million today to 139 million by 2050, scientists are increasingly focused on finding ways to slow cognitive decline.

While you’ve probably read all about the benefits of daily brain training puzzles for sharpening your ticker, new research suggests that switching your attention to heart health could similarly preserve memory and thinking skills later in life.

A study published in the journal JAMA Network Open found that older adults who maintain good cardiovascular health tend to show fewer signs of brain degeneration, suggesting a powerful link between cognitive decline and heart health.

The study authors analysed the brain proteins of 5,470 participants aged over 65, finding that those with better heart health had lower levels of the proteins ‘neurofilament light chain’ and ‘total tau’ – two key biomarkers for the detection of Alzheimer’s disease.

In recent years, there’s been an increasing shift towards the association between cardiovascular disease and dementia, with an earlier study suggesting that adopting better heart habits could slash the risk of dementia by up to 60%.

And while no single behaviour is guaranteed to prevent dementia, future-proofing your brain with healthy habits is a sensible way to set yourself up for cognitive longevity. We asked a GP to share their straightforward, science-backed ways to keep your ticker in top shape, so you can protect your grey matter in the process.

How to improve your heart health

Add cardio back into your weekly training mix

In recent years, more of us have gravitated towards the weights room to reap the impressive benefits of strength training, which include better muscular strength and improved bone density.

But if you’re keen to keep your memory sharp over the decades, cardio should still retain a firm place in your weekly training routine. In fact, The British Heart Foundation recommends a mix of both aerobic exercise (think, jogging, swimming and cycling) as well as resistance training for optimal heart health.

“Exercise really is the key to improving heart health,” agrees Dr Mohamed Najjar of Jorja Healthcare Group. “Regular exercise helps to strengthen the heart muscle, improving its ability to pull oxygen from the blood. iIt also reduces levels of the stress hormone cortisol that can strain the heart, reducing your overall risk of a heart attack.”

Watch out for UPFs

Ultra-processed foods, or UPFs, are a hot topic in the world of nutrition right now. Estimated to account for roughly 57% of the daily calories we consume in the UK, they’re typically foods that have gone through multiple rounds of processing and include hard-to-pronounce ingredients. Good examples include biscuits, crisps and sweets, as well as certain types of meat products like sausages.

“Limiting the amount of ultra-processed meats you eat is a good idea, as they tend to be high in sodium and saturated fat,” explains Najjar. “Instead, try to focus on eating a healthy diet rich in fruit, vegetables and lean protein, and opt for choices low in sugar, salt and processing to manage risk factors like cholesterol and high blood pressure – both of which are major contributors to heart disease.”

Try transcendental meditation

Whether it’s too many work deadlines or the juggle of parenting, chronic stress can raise blood pressure and negatively impact heart health. One way to find relief is to try transcendental meditation, a mindfulness technique developed by Maharishi Mahesh Yogi that involves repeating a mantra silently in your head.

Studies have found that transcendental meditation can shift the brain into a state of restful awareness, with one 2017 analysis concluding that practising it regularly could reduce systolic and diastolic blood pressure at a similar rate as other healthy lifestyle changes, such diet and exercise.

“Breathing deeply, or trying a relaxation technique such as meditation or yoga, can help to lower blood pressure, reducing the strain on the heart and helping to keep it healthy,” adds Najjar.

Avoid binge drinking

While some studies have shown an association between moderate alcohol intake and a lower risk of dying from heart disease, experts are keen to stress that the key word is just that: ‘moderate’.

Several reviews have found that people who drink heavily or binge drink are not only more likely to develop heart disease, but they also put themselves at a higher risk of dementia too. In short, it’s sensible to avoid overdoing it.

“Excessive alcohol consumption is bad for heart health,” notes Najjar, “as it’s linked to high blood pressure, heart failure and cardiomyopathy – a disease of the heart muscle.”

Generally, the NHS recommends that men and women stick to drinking no more than 14 units of alcohol each week, spread across three days or more, with drink-free days sandwiched in between. What that looks like will depend on the type and strength of the drink, but it’s roughly around six pints of medium-strength beer or six glasses of wine every seven days.

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