A healthy heart is essential for a long, happy life, and there are many ways to keep your heart in top shape.
Did you know over 7.6 million people in the UK are living with heart and circulatory diseases? [1] Heart and circulatory diseases cause around a quarter (26%) of all deaths in the UK, which amounts to more than 170,000 deaths each year [1]. Despite these worrying statistics, there’s a lot of easy things you can do to maintain your heart health.
Here are 8 ways to keep your heart healthy!
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Eat a Heart-Healthy Diet
The British Heart Foundation advises a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can significantly improve your heart health.
Aim to eat at least 5 portions of a variety of fruit and vegetables every day. Choose wholegrain or higher fibre versions of carbs, like brown rice and pasta. Be wary of smoothies, as these can be high in sugar – if you do, stick to 150ml or less for moderation. [2]
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Stay Active
The NHS recommends 75 of vigorous or 50 minutes of moderate-intensity exercise per week for adults aged 19-64. Moderate exercise could be a simple walk to the shops or dancing around the front room. Vigorous exercise might be a jog or a swim.
Exercise can help to strengthen the heart muscle, improve blood circulation, and reduce stress. If this sounds like a challenge then build up slowly, exercising just once or twice a week can reduce the risk of heart disease. [3] The Couch to 5k app has a 9 week plan to get even the most reluctant runners back on course.
At Vavista, we have lots of blogs on fun ways to exercise – get some fitness inspiration here.
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Manage Stress
Chronic stress can take a toll on your heart. Although stress isn’t likely to cause you to have a heart attack or coronary disease, it can make you turn to habits that are bad for your health. [4] When you’re stressed you might reach for fatty foods, alcohol or smoking to cope.
Try to unwind by using stress-reducing techniques such as meditation, deep breathing exercises, or yoga. For more tips on managing stress effectively, check out our blog post on 10 Effective Stress Management Tips for a Calmer, Healthier Life.
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Get Enough Sleep
While we don’t know exactly how heart health and sleep are linked – research has shown that disturbed sleep is associated with increased levels of a protein called CRP, which is a marker of inflammation. Inflammation is linked to heart and circulatory diseases. [5] Adults aged 18-65 need 7-9 hours of sleep. Those 65 and older should get 7-8 hours. [6]
Sleep is good for more than just your heart health though! Check out our blog on five great reasons to sleep well.
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Avoid Smoking and Limit Alcohol
Smoking is a major risk factor for heart disease, contributing to approximately 20,000 deaths from cardiovascular disease each year in the UK [7]. If you smoke, seek help to quit. Check out Dr Sally Norton’s blog on How to Quit Smoking here.
Additionally, limit your alcohol intake to moderate levels – up to one drink per day for women and up to two drinks per day for men. Drinking within the recommended limits can help reduce the risk of heart disease and improve overall heart health [8].
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Monitor Your Blood Pressure and Cholesterol Levels
Regular check-ups with your doctor can help you keep track of your blood pressure and cholesterol levels. High blood pressure and high cholesterol are significant risk factors for heart disease, [9] but they can be managed with lifestyle changes and medication if necessary.
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Maintain a Healthy Weight
Obesity is a major contributor to premature deaths from heart disease. It is estimated that obesity-related heart disease causes thousands of deaths each year in the UK [10]
Focus on maintaining a healthy weight through a balanced diet and regular exercise. Even small weight losses can have a positive impact on your heart health.
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Stay Hydrated
Drinking plenty of water is essential for overall health, including heart health. Staying hydrated helps your heart pump blood more efficiently and can improve your energy levels. Dehydration reduces your blood volume, causing your heart to beat faster and raise blood pressure. It also increases sodium in your blood, thickening it and making circulation more difficult. [11] The NHS recommends 6-8 glasses of water per day. [12]
Prioritise your heart health today by embracing these 8 simple habits. Small changes, like eating well and staying active, can make a big difference. For more heart health tips and wellness advice, visit our health blog section and start your journey to a healthier life!
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Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.
[1] BHF UK CVD Factsheet
[2] https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating
[3] https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64
[4] https://www.bhf.org.uk/informationsupport/risk-factors/
[5] https://www.bhf.org.uk/what-we-do/news-from-the-bhf/news-archive/2019/november/sleep-and-heart-and-circulatory-diseases
[6] https://www.bupa.co.uk/newsroom/ourviews/how-much-sleep
[7] Social survey data on cigarette smoking and e-cigarette use among adults aged 18 years and above, England: 2023 – Office for National Statistics
[8] Social survey data on cigarette smoking and e-cigarette use among adults aged 18 years and above, England: 2023 – Office for National Statistics
[9] https://www.nhs.uk/conditions/high-cholesterol/getting-tested/
[10] Heart Health Statistics UK 2025 – Cholesterol and Heart Disease Risk
[11] https://theheartfoundation.org/2019/03/08/the-importance-of-water/
[12] https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/
