A Guide to Healthy Hearts: Tips for Heart Health and Well-Being

February is Heart Month, a time to celebrate love and health. While you’re picking out Valentine's cards and gifts, don’t forget to show some love to your own heart. Heart health is essential for overall well-being, and small, manageable lifestyle changes can make a big difference in reducing your risk of heart disease.

According to the British Heart Foundation, coronary heart disease (CHD) remains the leading cause of death worldwide. Yet, up to 80% of heart attacks can be prevented through healthier habits. Let’s explore how to improve your heart health by focusing on key areas: diet, exercise, sleep, stress management, and overall lifestyle changes.

Preventing heart disease comes down to understanding your risk, recognising the warning signs early, and knowing the numbers — your blood pressure, cholesterol and blood sugar — that matter most. Below, we cover the causes and risk factors, the symptoms to watch for, the numbers worth knowing, and when to see a GP, before getting into the day-to-day lifestyle habits that help protect your heart.

Causes and risk factors of heart disease

Some risk factors for cardiovascular disease can be changed, while others can’t. Knowing which apply to you is the first step in reducing your risk.

Modifiable risk factors (things you can change):

• Smoking
• An unhealthy diet, including too much fatty or salty food
• High blood pressure
• High cholesterol
• Diabetes
• Being overweight or obese
• Physical inactivity
• Drinking too much alcohol
  

Non-modifiable risk factors (things you can’t change):

• Age — cardiovascular disease mainly affects people over 50
• Sex — men are generally more likely to develop it at a younger age than women
• Family history of heart or circulatory disease
• Ethnicity — people of South Asian, Black African or Black Caribbean descent have a higher risk

The good news is that most of the modifiable factors overlap with the diet, exercise, sleep and stress habits covered further down this page, according to NHS guidance.

Early warning signs of heart disease

The most common symptoms of coronary heart disease are chest pain (angina) and breathlessness, according to NHS guidance, though some people have no symptoms at all before they’re diagnosed. Signs worth taking seriously include:

• Chest pain or tightness (angina), which usually eases within a few minutes of resting
• Breathlessness, especially during activity
• Unusual fatigue
• Heart palpitations, or a noticeably fast or irregular heartbeat

Women don’t always experience classic chest pain — the British Heart Foundation notes that women having a heart attack may instead feel sick, sweaty or light-headed, notice severe pain in the abdomen, arm, neck, jaw, upper back or stomach, or feel suddenly anxious, similar to a panic attack.

Call 999 if you think you or someone else is having a heart attack — chest pain lasting longer than 15 minutes, especially with lightheadedness, sweating, nausea or breathlessness, needs emergency care. If you’re not allergic, chewing a 300mg aspirin while you wait for the ambulance can help, per NHS advice.

Know your numbers: blood pressure, cholesterol and blood sugar

Alongside watching for symptoms, it’s worth having your blood pressure, cholesterol and blood sugar checked regularly, since all three can quietly raise your heart disease risk with no symptoms at all, according to NHS guidance. Here’s what the healthy ranges look like:

• Blood pressure: high blood pressure is 140/90 or above when checked by a healthcare professional (or 135/85 or above at home) — lowering it even slightly, through less salt, less alcohol, regular exercise and not smoking, helps reduce your risk
• Cholesterol: a healthy total cholesterol level is below 5.0mmol/L (or below 4.0mmol/L if you’ve already had a heart attack or stroke)
• Blood sugar: a normal fasting blood sugar level is between 4.0 and 5.4mmol/L, with a healthy HbA1c below 42mmol/mol for people without diabetes

Ask your GP how often you should have these checked — and if you’re prescribed medication for any of them, it’s important to keep taking it as directed rather than stopping without medical advice, per NHS guidance.

When to see a GP about your heart

• Chest pain, tightness or breathlessness that’s new, unexplained, or getting worse — book a GP appointment promptly
• Ongoing fatigue, palpitations, or swelling in your ankles, feet or legs
• You have risk factors above (such as smoking, high blood pressure or a family history) and haven’t had a heart health check recently
• Chest pain lasting more than 15 minutes, or any suspected heart attack — call 999 immediately rather than waiting for an appointment

You can book an appointment with one of our GPs to discuss your risk factors, get your numbers checked, or talk through any symptoms that are worrying you.

The sections below cover day-to-day habits — diet, exercise, sleep and stress — that help lower your risk. For a fuller step-by-step guide to building these habits into your routine, see our guide to living a heart-healthy lifestyle in 5 easy steps.

1. Diet and your heart: Fuelling a healthier future

Your diet plays a vital role in supporting heart health. Prioritising nutrient-dense foods while avoiding processed options is key.

Heart-Healthy Foods to Embrace:

• Fresh vegetables and fruits
• Whole grains
• Nuts, seeds, legumes, and healthy fats (e.g., olive oil)
• Herbs and spices for flavour without added salt

Foods to Limit:

• Sugary snacks and drinks
• Processed and fried foods
• Red and processed meats
• Alcohol

A Mediterranean-style diet, rich in fruits, vegetables, whole grains, and oily fish, has been shown to reduce heart-related complications. Studies, like the Lyon Diet Heart Study, have highlighted its ability to lower the risk of death after a heart attack.

Quick Tip: Balance is essential. Be mindful of portion sizes, listen to your hunger cues, and slow down while eating to savour your meals.

2. Exercise and heart health: Keep moving for a stronger heart

Physical inactivity accounts for 1 in 10 premature deaths worldwide. Regular exercise improves heart health, reduces stress, and strengthens muscles.

Recommended Activity Levels:

• 150 minutes of moderate exercise weekly (e.g., brisk walking, cycling, or dancing)
• Resistance training twice a week to maintain muscle mass and lower cardiovascular risks

Studies show that active men and women reduce their risk of coronary heart disease by 10-20%. Whether it’s swimming, a gym class, or a lunchtime walk, find an activity you enjoy—it’s easier to stick with it!

3. Sleep and heart health: Rest your way to wellness

Good sleep is essential for a healthy heart. During rest, your blood pressure decreases, and your heart rate slows down, allowing your body to recover. Poor sleep, on the other hand, increases the risk of high blood pressure, heart attacks, and other cardiovascular issues.

In fact, in Matthew Walker’s book “Why We Sleep”, he states that during the switch from daylight savings time in March in the Northern Hemisphere, the 1-hour loss of sleep comes with a spike in hospital records of heart attacks the following day. Conversely in autumn when the clocks go back and we gain an hour of sleep opportunity, the rate of heart attacks significantly decrease. Sleep is so important not just for our heart health and this is not stressed enough in the medical profession. 

Tips for Better Sleep:

• Aim for 7-9 hours of quality sleep each night.
• Avoid screens and bright lights at least an hour before bed.
• Create a calming bedtime routine to wind down.
• Stay hydrated throughout the day and avoid heavy meals close to bedtime.

Prioritising rest is as important for your heart as exercise and nutrition.

4. Managing stress for heart health

Chronic stress can take a toll on your heart. It activates the "fight or flight" response, raising blood pressure and heart rate. Over time, this can lead to serious health issues, including heart disease.

Stress Management Tips:

• Practice mindfulness or meditation to calm your mind
• Try breathing exercises like box breathing
• Inhale deeply for 4 seconds
• Hold your breath for 4 seconds
• Exhale slowly for 4 seconds
• Hold for 4 seconds and repeat

Studies on positive psychology show that gratitude, optimism, and a sense of purpose reduce cardiovascular risks. Build a support system, prioritise social connections, and don’t forget to laugh—it can lower blood pressure and boost your immunity!

5. Easy steps to take care of your heart today

Making small changes today can significantly improve your heart health over time.

Quick Wins for Heart Health:

• Replace processed snacks with nuts or fruit
• Take a short walk during lunch breaks
• Set a regular bedtime to ensure 8 hours of sleep
• Quit smoking and limit alcohol intake
• Focus on foods that are high in fibre and rich in healthy fats

By looking after your physical, mental, and emotional health, you’ll not only feel better but significantly reduce your risk of heart disease.

Why heart health matters

Your heart works tirelessly to support you—show it the care it deserves. By adopting healthier habits like regular exercise, a nutrient-rich diet, and stress management, you can significantly reduce your risk of heart disease and enjoy a healthier, happier life.

Take the first step toward better heart health with a heart health test. Through our partnership with Medichecks, you can receive 10% off all tests using code DCA10.

For a more detailed understanding of your heart health, consider advanced cardiovascular imaging with Scan.com. Identify potential issues early and act with confidence. Book your heart scan today.