Love Your Heart: Everyday Habits That Make a Difference
- Alice Monk
- 5 hours ago
- 3 min read
When we think about heart health, it is easy to imagine dramatic lifestyle changes or intense fitness plans. In reality, the habits that make the biggest difference are often the small, everyday ones that build up quietly over time. For people balancing work, family, and busy schedules, that is reassuring news. Looking after your heart does not require perfection or extreme measures.
Heart and circulatory disease remains one of the leading causes of ill health in the UK. However, many of the factors that influence heart health are within our control. How we move, eat, sleep, manage stress, and recover during the working week all play a part in keeping our hearts healthy.
Move regularly, in ways that work for you
Regular physical activity supports heart health in many ways, whether that means gentle movement spread through the day or more structured exercise. It helps to:
Lower blood pressure
Improve cholesterol levels
Regulate blood sugar
Reduce stress
The NHS recommends at least 150 minutes of moderate activity each week, but this does not need to happen all at once. Everyday movement can include:
A brisk walk during a lunch break
Cycling all or part of the commute
Taking the stairs instead of the lift
Short stretch or movement breaks between meetings
For people who sit for long periods, getting up and moving regularly is especially important. Long stretches of sitting have been linked with poorer cardiovascular health, even in people who exercise outside of work. What matters most is consistency and choosing movement that fits naturally into your day.
Eat in a heart-friendly way
Heart-healthy eating is not about strict rules. It is about overall patterns and balance. Diets linked with better heart health tend to include:
Plenty of vegetables and fruit
Wholegrains, beans, and lentils
Nuts and seeds
Healthier fats such as olive oil and oily fish
Small, realistic changes can also make a difference, such as:
Reducing salt, particularly in processed and convenience foods
Swapping sugary drinks for water
Being mindful of portion sizes
Food is also about enjoyment and connection. Occasional treats and social meals are part of a healthy life. It is what you do most days that has the greatest impact.
Do not underestimate sleep
Sleep plays an important role in heart health. Poor or insufficient sleep has been linked with:
Raised blood pressure
Increased inflammation
Weight gain
A higher risk of heart disease
Most adults need around seven to nine hours of sleep each night. Helpful habits include:
Keeping a regular bedtime where possible
Reducing screen use before bed
Creating a calm, comfortable sleep environment
For shift workers, prioritising recovery sleep and good sleep routines is particularly important.
Manage stress in realistic ways
Stress is not always harmful, but long-term unmanaged stress can affect the heart through raised blood pressure, disrupted sleep, and unhelpful coping habits.
Managing stress is not about removing it entirely. It is about recovery. Simple approaches might include:
Short breathing or grounding exercises
Spending time outdoors or in daylight
Talking things through with someone you trust
Taking proper breaks during the working day
Many people find that small, regular pauses are more sustainable than occasional long breaks.
Be mindful with alcohol and smoking
Smoking remains one of the strongest risk factors for heart disease. Stopping brings benefits at any age, and support from NHS stop-smoking services, nicotine replacement, or prescribed treatments can significantly improve success rates.
Alcohol is best kept within UK guidelines:
No more than 14 units per week
Spread across several days rather than concentrated in one or two
Regularly drinking more than this can raise blood pressure and increase the risk of heart problems over time.
Know your numbers
Many heart-related conditions develop without obvious symptoms. Knowing your numbers can help identify risks early, including:
Blood pressure
Cholesterol
Blood sugar levels
Body mass index
NHS Health Checks, GP appointments, workplace health checks, and wellness screenings are valuable opportunities to understand your heart health and take action where needed.
Small changes, lasting benefits
Looking after your heart is not about being perfect. It is about making small, positive choices more often than not. Walking a little more, eating well most of the time, sleeping more consistently, and finding ways to recover from stress can all support heart health.
These everyday habits often improve energy, focus, and resilience at work as well. Over time, small steps really do add up.
Our sources and information:
Comments