5 tips for a healthy heart
- Alice Monk
- Jul 12, 2022
- 3 min read
Updated: Jul 30
Your heart works hard day and night to keep your blood flowing and deliver oxygen and nutrients to your body. Taking good care of it can help you feel well, reduce your risk of heart disease, and support a longer, happier life.
The good news? There are lots of simple, practical ways you can keep your heart healthy. Here are our top five:
Eat a heart healthy diet
A healthy diet is one that’s balanced and varied. Most people can benefit from eating more foods that nourish your body, and fewer that increase health risks. Try to:
Eat plenty of vegetables and fruit – aim for at least 5 portions a day
Choose wholegrain carbs – such as brown rice, wholemeal bread, and wholewheat pasta
Include some dairy or dairy alternatives – e.g. milk, cheese, yoghurt
Eat a variety of proteins – like beans, fish, eggs, and lean meat
Limit foods high in salt, sugar, and saturated fat
Keep salt intake under 6g a day – that’s about 1 teaspoon (check food labels to help you stay within the limit)
Small swaps—like choosing unsalted nuts over crisps or switching white bread for wholegrain—can make a big difference over time.
Be active
Regular physical activity is one of the best things you can do for your heart. Being active:
Lowers blood pressure
Helps manage weight
Reduces stress hormones
Improves circulation and heart muscle function
Adults should aim for at least 150 minutes of moderate activity per week—like brisk walking, swimming, cycling, or gardening.
If that feels daunting, start small. Even short bursts of movement make a difference, and choosing activities you enjoy will help you stick with it.
3. Quit smoking
Smoking damages your arteries, increases blood pressure, and significantly raises your risk of heart attack and stroke.
But the benefits of quitting begin fast:
Within 1 year of quitting, your risk of heart attack is halved compared to someone who still smokes.
Free support is available—just search “NHS Quit Smoking” for a personalised quit plan, stop smoking aids, and local services.
4. Drink less alcohol
Regularly drinking too much alcohol has been linked to having high blood pressure. High blood pressure causes strain on the muscles of your heart and can lead to cardiovascular disease over time.
To reduce the risks:
Stick to no more than 14 units per week, spread over at least 3 days
Include alcohol-free days each week
Use an online alcohol calculator to check your intake
There’s no completely “safe” level of alcohol, but staying within the guidelines keeps your risk low.
5. Take steps to manage stress
Long-term stress can impact your heart in two ways:
It may lead to unhealthy coping habits—like smoking, drinking, or eating poorly
It can trigger inflammation in your arteries, raising your risk of heart disease
Stress is a natural part of life—but managing it is essential for your health.
Try these tips:
Talk about what’s worrying you with someone you trust – sometimes just getting things off your chest can help.
Identify the cause of your stress and take steps to address it – even small steps can help you feel like you’re more in control.
Make time for things you enjoy – finding a balance between doing things for yourself and for others is important to keep you healthy.
Exercise, eat well, and sleep – a healthy lifestyle is really helpful for managing stress.
Understanding how to keep your heart healthy is the first step to keeping your risks low. The next step is putting it into action! What one heart healthy change can you make today?
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