Everyday habits for a healthy heart

Much of heart health is built from ordinary, everyday habits. None is dramatic on its own, but together — and kept up over time — they make a real difference. Here are the ones the evidence supports.

Eat well

A Mediterranean-style pattern — plenty of vegetables, fruit, wholegrains, beans, nuts, fish and olive oil, with less red and processed meat, salt and sugar — is one of the best-studied ways to protect the heart.

Keep moving

Aim for about 150 minutes of moderate activity a week — brisk walking counts. Regular movement lowers blood pressure, helps weight and mood, and strengthens the heart. Breaking up long periods of sitting helps too.

Don't smoke

Stopping smoking is the single most powerful thing most people can do for their heart, and the benefits begin within days.

Sleep and stress

Poor sleep and long-term stress both take a toll on the heart. Aim for regular, decent sleep, and find ways to unwind that work for you.

Know your numbers

Blood pressure, cholesterol and blood sugar can all be raised without any symptoms. Having them checked, and acting on the results, is a simple way to stay ahead of problems.

Watch the alcohol

If you drink, keep within recommended limits — for the heart, less is better.

This article is general information, not medical advice about your own condition. If you are unwell right now, call 999.