Heart disease is one of the leading causes of death worldwide, yet much of it is preventable. Most of the risk comes from things you can change: blood pressure, cholesterol, blood sugar, weight, smoking, activity and diet. Small improvements in each add up to a big reduction in risk. This guide covers the habits that matter most and the numbers worth knowing.
Key takeaways
- Know your numbers: blood pressure, cholesterol, blood sugar, waist size and resting heart rate.
- Move every day: at least 150 minutes of moderate activity a week, plus some strength training.
- Eat more vegetables, fruit, whole grains, beans, nuts and fish; less salt, processed meat and added sugar.
- Don’t smoke, keep alcohol low, sleep 7–9 hours and manage stress.
Know your numbers
| Measure | Healthy target (general adult guide) | Why it matters |
|---|---|---|
| Blood pressure | Below 120/80 mmHg is normal; 130/80 or above is generally considered high | High blood pressure strains the heart and arteries |
| LDL cholesterol | Lower is better; your target depends on your overall risk | LDL builds up in artery walls |
| Fasting blood sugar | Below about 100 mg/dL (5.6 mmol/L) | Diabetes multiplies heart disease risk |
| Waist | Less than half your height | Abdominal fat is linked with heart disease and diabetes |
| Resting heart rate | Typically 60–100 bpm; lower often reflects better fitness | A persistently high resting rate can be a warning sign |
Ask your doctor to check blood pressure, cholesterol and blood sugar regularly; how often depends on your age and risk.
Free tool
Resting Heart Rate Check — measure your resting heart rate and see how it compares for your age.
1. Move more
Regular activity lowers blood pressure, improves cholesterol and blood sugar, helps control weight and strengthens the heart muscle itself. Aim for at least 150 minutes a week of moderate activity such as brisk walking, cycling or swimming, plus two strength sessions. Even short bouts count, and sitting less helps too.
Free tool
Heart Rate Zone Calculator — find your moderate and vigorous heart rate zones.
2. Eat for your heart
- More: vegetables, fruit, whole grains, beans and lentils, nuts and seeds, oily fish (salmon, sardines, mackerel) once or twice a week, olive oil.
- Less: salt (most comes from bread, processed and restaurant food), processed meats, fried foods, sugary drinks and sweets.
- Swap butter for olive oil, white bread for whole grain, crisps for nuts, soda for water.
The Mediterranean and DASH eating patterns are both well-studied for heart health.
Free tool
Fiber Intake Calculator — fibre from oats, beans and whole grains helps lower cholesterol; check your target.
3. Reach and keep a healthy weight
Losing even 5–10% of body weight can lower blood pressure, improve cholesterol and reduce diabetes risk. Focus on sustainable changes rather than crash diets. See why in our article on the yo-yo diet.
Free tool
Weight Loss Goal Calculator — plan a realistic timeline and daily calorie target to reach your goal weight.
4. Stop smoking
Smoking damages artery walls, raises blood pressure and makes blood more likely to clot. Smokers have a much higher risk of heart attack and stroke than non-smokers, and the risk starts falling soon after quitting. Free support services and nicotine replacement greatly improve your chances of quitting.
5. Limit alcohol
Heavy drinking raises blood pressure and can weaken the heart muscle and trigger irregular heart rhythms. If you drink, stay within low-risk guidelines and have several alcohol-free days each week.
6. Sleep and stress
Regularly sleeping less than about six hours is linked with higher blood pressure and heart disease risk. Long-term stress can raise blood pressure and push people towards smoking, drinking and comfort eating. Aim for 7–9 hours of sleep and find a stress outlet that works for you: walks, exercise, breathing exercises, time with friends.
Free tool
Breathing Exercise — slow, guided breathing to help you unwind in a few minutes.
Warning signs: get help immediately
Call emergency services straight away for chest pain or pressure, pain spreading to the arm, jaw, neck or back, shortness of breath, cold sweats, nausea or light-headedness. Women, older adults and people with diabetes may have less typical symptoms such as unusual tiredness, breathlessness or indigestion-like discomfort. For stroke, think FAST: Face drooping, Arm weakness, Speech difficulty, Time to call emergency services.
Frequently asked questions
What is the single best thing I can do for my heart?
If you smoke, stopping. Otherwise, regular physical activity improves almost every heart risk factor at once.
Can heart disease be reversed?
Some risk factors and early changes can be improved significantly with lifestyle changes and medication. Talk to your doctor about your specific situation.
Are eggs bad for your heart?
For most healthy people, an egg a day is fine as part of a balanced diet. People with diabetes or high cholesterol should follow their doctor’s advice.
This article is for general information and isn’t a substitute for advice from your doctor or another qualified health professional. Check with them before starting a new exercise or eating plan, especially if you have a health condition, are pregnant or take medication.
