Some tips coming straight from our cardiologist team
Keeping your heart healthy doesn’t have to mean overhauling your life. As a cardiologist, I often remind patients that small, consistent habits can go a long way in protecting your long-term health. Whether you’ve already had a heart check or are simply aiming to prevent future problems, the basics of heart care are often the most effective.
Here are some practical, medically backed tips you can follow to support a healthy heart at any age.
1. Prioritise Movement Every Day
You don’t need to train for a marathon. Even light to moderate activity has a clear link to heart health. Aim for at least 150 minutes of moderate exercise per week—that could be brisk walking, swimming, or cycling, training in the gym.. you name it.
If your job keeps you sitting most of the day, try to break it up with short walks, stretches, or a standing desk. Movement helps lower blood pressure, improve circulation, and reduce cholesterol.
Tip: Set a timer every hour to stand up or take a short walk. It adds up over time.
2. Eat in a Heart-Conscious Way
Diets don’t need to be restrictive to be heart-healthy. The best diets for heart health are balanced and focus on whole foods. I often recommend a Mediterranean-style approach because it's rich in nutrients and sustainable long term.
Focus on:
Fresh fruit and vegetables
Whole grains like oats and brown rice
Healthy fats from nuts, seeds, and olive oil
Lean protein such as fish, poultry, and legumes
Limited processed foods, added sugars, and high-salt items
Tip: Read food labels carefully—many processed items are high in hidden salt, which contributes to high blood pressure.
3. Maintain a Healthy Weight
Carrying excess weight, particularly around the middle, can increase your risk of heart disease, high blood pressure, and type 2 diabetes. Even modest weight loss can reduce heart strain and improve cholesterol levels.
The key is gradual, sustainable change. Strict diets often lead to short-term results. A combination of improved nutrition, regular movement, and good sleep tends to work best.
Tip: Don’t focus solely on the scales—track waist size too. A waist measurement over 94cm for men or 80cm for women can indicate increased risk.
4. Know Your Blood Pressure and Cholesterol Levels
You can’t manage what you don’t measure. High blood pressure and cholesterol often have no symptoms but are major risk factors for heart disease. I recommend having both checked at least once a year, especially after age 40—or sooner if you have a family history of heart problems.
At Heartsure, we routinely check blood pressure and offer simple, quick blood tests during cardiac reviews. The earlier we spot something, the easier it is to treat.
Tip: If your readings are borderline, try monitoring your blood pressure at home for a week before your next appointment.
5. Don’t Ignore Symptoms
Shortness of breath, chest discomfort, fatigue, or palpitations might not always feel serious—but it’s worth checking them out. Early signs of heart conditions can be subtle. The sooner a problem is found, the better the outcome.
Even if you’re not sure whether something is heart-related, it’s better to ask than to wait. Tests like ECGs, echocardiograms, and stress tests are non-invasive and can give you clear answers quickly.
Tip: Keep a symptom diary if you experience unusual sensations like palpitations or shortness of breath—it helps cardiologists identify patterns.
6. Manage Stress Levels
Chronic stress has a real impact on heart health. It can raise blood pressure, disrupt sleep, and even cause irregular heart rhythms. Managing stress is just as important as diet and exercise.
Simple techniques include:
Deep breathing or mindfulness
Daily walks outdoors
Limiting excessive screen time, especially before bed
Talking to someone—whether it’s a friend, GP, or therapist
Tip: Try setting aside 10 minutes each day for quiet time. Even a brief break from stimulation can help reset your stress response.
7. Avoid Smoking and Limit Alcohol
Smoking is one of the top risk factors for heart disease. If you smoke, speak to your doctor about support to stop—there are effective treatments available, including medications and NHS services.
Alcohol, while common in social settings, can raise blood pressure and contribute to irregular heart rhythms when consumed in excess. Try to stick to recommended limits: no more than 14 units per week, spread out over several days.
Tip: Count alcohol units using an app or NHS guide—it’s often more than people realise, especially with large glasses of wine or craft beers.
8. Stay Informed About Your Heart
A healthy heart doesn’t happen by chance. It’s the result of informed choices and proactive monitoring. If you’ve never had a heart check-up or aren’t sure what your risk level is, that’s a good place to start.
We often see patients who assumed they were healthy but discovered raised blood pressure or early signs of valve issues during routine assessments. Knowing where you stand can help guide lifestyle changes or treatment if needed.
Tip: If you have a family history of heart problems, mention it at your next GP visit—even if you feel fine.
9. Prioritise Sleep
Poor sleep affects more than your mood—it impacts blood pressure, heart rate, and hormone balance. Aim for 7 to 9 hours of sleep per night. If you struggle to fall or stay asleep, look at your routine:
Avoid caffeine after midday
Keep screens out of the bedroom
Stick to a consistent bedtime—even on weekends
Sleep apnoea, a condition where breathing pauses during sleep, can also raise heart risks. If your partner notices loud snoring or you wake up feeling unrefreshed, it’s worth investigating.
Tip: Going to bed and waking up at the same time each day supports your heart by keeping your body clock in balance.
10. Book a Heart Check-Up When Needed
If you’re over 40, have risk factors, or just want peace of mind, consider a heart health check. A full review may include:
Blood pressure and cholesterol tests
ECG and echocardiogram
Lifestyle risk assessment
Advice tailored to your health and goals
We offer these assessments at Heartsure for patients across Surrey and nearby areas. Our clinic provides easy access, short wait times, and consultant-led care in a relaxed setting. If you’re considering a heart check-up, contact us here for guidance, or use the contact us from at the top right of your screen.
Small Steps, Lasting Results
You don’t need to be perfect to protect your heart. What matters most is consistency. Whether it’s walking more, checking your blood pressure, or adjusting your diet, every small change adds up over time.
If you’d like more guidance on managing your heart health, we’re here to help with personalised advice and accessible heart assessments or consultations.
