Carlos Solis
Summer is finally here — and it’s a great moment to think about your heart. More daylight, warmer weather, and fresh produce make it easier to move more and eat better.
Primary care doctors point to a few simple steps that can help you protect your during the hot months.
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Find a physical activity you actually enjoy
Movement matters because it lowers cholesterol and blood pressure, both of which raise the risk of cardiovascular disease.
Your heart is a muscle, and training it makes it stronger. Physical activity also helps you control your weight, and excess weight increases health risks.
A good target is per week, but the most important thing is picking something you enjoy. Ride a bike or walk with friends — whatever you like, do it regularly. -
Change your eating habits
A balanced diet is one of the most effective ways to protect your heart. Limit added sugar, salt, and unhealthy fats because they drive up , cause high blood pressure, promote weight gain, and increase the risk of , all of which raise heart-disease risk.
Small daily swaps add up. For example, replace a standard sandwich with a vegetable salad topped with nuts, chickpeas, or lentils. Swap heavy, fatty ice cream for a fruit-based treat made from natural juice. -
Watch your hydration
When temperatures climb, your body loses more fluid through sweat, so you need to . Heat and dehydration affect blood pressure: warm weather causes blood vessels to dilate and pressure to fall, and dehydration lowers pressure further. That combination can cause sudden dizziness or fainting.
Water is the best choice, but compotes, diluted juices, and dairy drinks also help restore fluids. -
Monitor your blood pressure
Many people have undiagnosed hypertension, which often shows no symptoms but increases strain on the heart and raises the risk of heart attack and stroke. Regular checks matter.
Measure your blood pressure at home with an approved monitor, at a local pharmacy, or at your family doctor’s office. Clinician-measured hypertension is 140/90 mm Hg or higher; for home readings the threshold is 135/85 mm Hg. If your numbers are high, talk with your doctor about ways to lower them. -
Stay cool
People with existing heart disease, older adults, and children have more trouble regulating body temperature and face higher risk of heat-related illness. Simple precautions reduce that risk.
Wear loose, lightweight clothing and avoid the hottest hours of the day. To keep indoor spaces cooler, close windows and draw curtains to block direct sun.
Based on reporting from The Independent
