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Heart health 101: how to keep your heart healthy
Written byMedico Digital
Reviewed byDr Georgios Karagiannis
Your heart works hard every day - but are you doing enough to look after it? Learn the biggest risks and how small changes could support long-term health.
Summary
1Heart disease risk factors
Heart and cardiovascular diseases are primarily caused by fatty deposits building up in the arteries – this is known as atherosclerosis…
2Ways to keep your heart healthy
Regular check-ups, daily activity, balanced eating and cutting down on alcohol and smoking can all support better heart health…
3Eating a healthy diet
When it comes to minimising heart disease risk factors, what you eat is important. A diet rich in fruits, vegetables, nuts, whole grains and fish may…
Each year, around 170,000 people in the UK die from heart and circulatory diseases, making it the second leading cause of death.1 In fact, did you know that someone is admitted to a UK hospital for a heart attack every five minutes?1 Those are some scary statistics.
If you're ready to take charge of your heart health and reduce your risk of heart disease – both now and in the future – there are a number of simple yet powerful things you can do.
First, let's dive into what triggers heart disease in the first place.
Heart disease risk factors
Heart and cardiovascular diseases are primarily caused by fatty deposits building up in the arteries – this is known as atherosclerosis.2 Over time, this build-up can disrupt blood supply to vital organs like the heart and brain, leading to heart attacks, strokes and other serious health issues.3
While some risk factors for atherosclerosis – like age, being male or having a family history of heart disease – are beyond our control, there are plenty of factors you can change.2
Having high blood pressure can lead to damage inside your blood vessels, immune system dysfunction and oxidative stress associated with hypertension, creating an environment for fat to accumulate and cause atherosclerosis.3,4
But that’s not the only way high blood pressure can contribute to heart disease. If your blood pressure remains high for an extended period, your heart has to work harder to pump blood around your body.4 This constant strain can lead to heart enlargement and may increase your risk of heart failure.4
But don’t worry – there are plenty of ways to manage and reduce high blood pressure. Learn more exploring what high blood pressure is, or read our 18 top tips for lowering your blood pressure.
Being overweight is another double whammy when it comes to heart disease. It not only raises the risk of conditions like type 2 diabetes, high cholesterol and high blood pressure but also increases the likelihood of heart disease, likely due to increased fat deposits.5
Having high blood cholesterol levels is also a key risk factor for heart disease.6
Learn more about what causes high cholesterol in our useful guide.
Drinking alcohol is linked to an increased risk of heart disease.7 Some research showed that heavy drinking (defined in one study as consuming 24.5 or more drinks a week) greatly raises the risk, while light to moderate drinking has a lesser impact.7
Unsure how to calculate alcohol units? Read our handy guide to alcohol.
Smoking is related to around 10% of all cardiovascular diseases.8 It increases the risk of atherosclerosis, heart attacks and strokes.8
The good news? Stopping smoking not only reduces the risk of cardiovascular disease but also brings lots of other health benefits, making it a step worth taking.8
Together, poor diet and not enough exercise may be responsible for up to one-third of deaths due to cardiovascular disease.9 Healthier eating habits, such as following the Mediterranean diet, may reduce the risk of suffering from a heart attack.9,11
Now that we know some of the most important lifestyle-related risk factors for heart disease, let’s explore what we can do to reduce these risks.
Ways to keep your heart healthy
Attending regular check-ups with your GP is an important way to monitor your heart health and catch any potential issues early on.
The NHS Health Check is available every five years for adults between 40 and 74 who don’t have any existing health problems.12 During the appointment, a doctor or nurse will assess your risk of heart disease (along with other health concerns) and offer you advice on how to reduce your risk.12 Speak to your GP about NHS Health Checks if you haven’t had yours yet.
If you already have a health problem, you should have regular follow-ups with a healthcare professional. These appointments give you the opportunity to discuss your risk of cardiovascular disease and get advice on how to keep your heart healthy.12
Even if you’re not at high risk of developing heart disease, most people can still benefit from focusing on a few healthy lifestyle habits.
Regular exercise could reduce the risk of cardiovascular disease (including heart disease) by up to 39%.9
You should be aiming for 150 minutes of moderate-intensity exercise a week or 75 minutes of vigorous activity, as recommended by the NHS.9
Try your best to reach this target, but remember that any exercise is better than none. Research suggests that exercising even at half of the recommended amount can still significantly lower your risk of heart disease.9,10
When it comes to minimising heart disease risk factors, what you eat is important.9,11 A well-balanced diet can also improve other factors, such as cholesterol levels and maintaining a healthy weight.5,6
Rather than fixating on individual nutrients or specific foods, focus on your overall eating habits.9
Also, aim to include more of the following in your diet:9
- fruits
- vegetables
- nuts
- whole grains
- fish
Basing your meals on the Eatwell Plate is a good place to start if you’re unsure about portion sizes or how to balance your meals.
Try to cut down on saturated fats.9 To learn more about different types of fats, check out our article on good and bad fats.
Regularly drinking large amounts of alcohol and smoking can significantly increase the risk of heart disease, so it makes sense to cut down where you can.7,8
Although drinking any amount of alcohol raises the risk of heart disease, sticking to fewer than eight drinks a week (or around the recommended maximum of 14 units) only slightly increases the risk.7 But, drinking more than this on a regular basis can greatly raise the risk of heart disease.7
Smoking is one of the top causes of heart disease, and even a few cigarettes a day can increase your risk.8 The best way to support your heart health is to quit smoking entirely.8 Fortunately, our guide to stopping smoking offers some handy tips on how to quit.
The final say
Cardiovascular disease, including heart disease, remains the leading cause of death worldwide.1 Although not all risk factors are within our control, many factors that contribute to heart disease are things you can manage.2
By exercising regularly, eating a balanced diet and cutting down on alcohol and smoking, you can significantly lower your risk of developing heart disease.2,7-12
To learn more about how to look after your cardiovascular health, check out how you can improve poor circulation or browse our circulation-boosting supplements to further support your heart health.
Disclaimer - This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. British Heart Foundation. UK CVD factsheet [Internet]. [cited 2024 Dec 19]. Available from: https://www.bhf.org.uk/-/media/files/for-professionals/research/heart-statistics/bhf-cvd-statistics-uk-factsheet.pdf
2. NICE. CVD risk assessment and management: What are the risk factors? [Internet]. [cited 2024 Dec 19]. Available from: https://cks.nice.org.uk/topics/cvd-risk-assessment-management/background-information/risk-factors-for-cvd/
3. Frąk W, et al. Pathophysiology of cardiovascular diseases: New insights into molecular mechanisms of atherosclerosis, arterial hypertension, and coronary artery disease. Biomedicines. 2022;10(8):1938. https://doi.org/10.3390/biomedicines10081938
4. Tackling G, Borhade MB. Hypertensive heart disease. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK539800/
5. Powell-Wiley TM, et al. Obesity and cardiovascular disease: a scientific statement from the American Heart Association. Circulation. 2021;143(21):984–1010. https://doi.org/10.1161/cir.0000000000000973
6. Peters SAE, et al. Total cholesterol as a risk factor for coronary heart disease and stroke in women compared with men: A systematic review and meta-analysis. Atherosclerosis. 2016;248:123–31. https://doi.org/10.1016/j.atherosclerosis.2016.03.016
7. Biddinger KJ, et al. Association of habitual alcohol intake with risk of cardiovascular disease. JAMA Netw Open. 2022;5(3):e223849–9. https://doi.org/10.1001/jamanetworkopen.2022.3849
8. Gallucci G, et al. Cardiovascular risk of smoking and benefits of smoking cessation. J Thorac Dis. 2020;12(7):3866–76. https://doi.org/10.21037/jtd.2020.02.47
9. Lanier JB, et al. Diet and physical activity for cardiovascular disease prevention. Am Fam Physician. 2016;93(11):919–24. https://pubmed.ncbi.nlm.nih.gov/27281836/
10. NHS. Physical activity guidelines for adults aged 19 to 64 [Internet]. NHS. 2024. Available from: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
11. Jimenez-Torres J, et al. Mediterranean Diet Reduces Atherosclerosis Progression in Coronary Heart Disease: An Analysis of the CORDIOPREV Randomized Controlled Trial. Stroke. 2021;52(11):3440–9.https://doi.org/10.1161/STROKEAHA.120.033214
12. NICE. CVD risk assessment and management: What are the strategies for CVD prevention? [Internet]. [cited 2024 Dec 19]. Available from: https://cks.nice.org.uk/topics/cvd-risk-assessment-management/background-information/strategies-for-cvd-prevention/
