How to Lower Your Risk of Cardiovascular Disease
Jul 19
4 min read
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40
As a cardiologist, one of the most common questions I hear is, “What can I do to protect my heart?” The good news is that many causes of cardiovascular disease (CVD) are preventable. While genetics do play a role, your lifestyle choices can significantly lower your risk of developing serious heart problems.
I’ll walk you through the most effective ways to support your heart health—backed by research and clinical experience. Whether you're already managing high blood pressure or simply looking to stay healthy long-term, these practical steps can make a real difference.
What Is Cardiovascular Disease?
Cardiovascular disease refers to a group of conditions affecting the heart and blood vessels. These include:
Coronary artery disease (narrowed arteries supplying the heart)
Atrial fibrillation and other arrhythmias
These conditions can develop silently for years before symptoms appear. That’s why prevention and regular check-ups are so important.
Why Prevention Matters
CVD remains one of the leading causes of death in the UK. However, up to 80% of premature heart disease and strokes are preventable. Understanding your risk factors—and making changes where you can—offers long-term benefits for both your heart and overall health.
High blood pressure
High cholesterol
Smoking
Diabetes
Obesity
Lack of exercise
Unhealthy diet
Chronic stress
Family history
Managing these risk factors early can dramatically lower your risk of developing serious heart problems later in life.
Top Ways to Lower Your Risk of Cardiovascular Disease
1. Know Your Numbers
Start with a full cardiovascular check. I recommend a review of:
Blood pressure
Cholesterol levels
Blood sugar (especially if you’re over 40 or overweight)
Body Mass Index (BMI)
Family history of heart disease
QRisk score (a tool used to assess 10-year heart disease risk)
These give a clear starting point and help you and your doctor plan your next steps.
2. Make Small, Consistent Lifestyle Changes
You don’t need to overhaul your life overnight. Sustainable, consistent habits are more effective than extreme or short-term approaches. Here’s a helpful table to illustrate the impact of small changes:
Risk Factor | Lifestyle Change | Estimated Impact |
High blood pressure | Reduce salt intake to under 6g/day | Up to 10mmHg BP reduction |
Inactivity | 150 mins moderate exercise/week | 30–40% CVD risk reduction |
Poor diet | Eat more vegetables, whole grains, less red meat | 20–30% reduction in heart risk |
Smoking | Stop smoking completely | 50% reduction in heart attack risk |
High cholesterol | Reduce saturated fats, consider statins if advised | 25–40% reduction in heart events |
These figures are based on public health and clinical guidelines, but every patient is different—which is why personalised advice is key.
3. Stay Active
Exercise doesn’t have to mean the gym. Brisk walking, cycling, swimming or gardening can all help. Aim for:
150 minutes per week of moderate activity
Or 75 minutes of vigorous activity (e.g. running, fast cycling)
Plus 2 days of muscle-strengthening activities
If you have existing heart concerns, speak with your cardiologist before starting any new fitness regime.
4. Eat a Heart-Friendly Diet
A good rule is to base your meals around whole foods and plants. Try to:
Eat more vegetables and fruits (aim for 5+ portions daily)
Choose whole grains over white carbs
Include healthy fats (e.g. olive oil, nuts, oily fish)
Reduce processed foods, sugary snacks, and takeaways
Cut back on salt and red meat
Limit alcohol intake to below 14 units per week
Even small changes in your daily meals can help reduce inflammation and improve blood vessel health.
5. Prioritise Sleep and Stress Management
Chronic stress and poor sleep both increase your heart disease risk. If you’re struggling to wind down or stay asleep, try:
Keeping a consistent bedtime
Avoiding screens late at night
Gentle activities like reading, yoga or walking
Speaking with your GP if anxiety or low mood is affecting your daily life
6. Stop Smoking and Limit Alcohol
Smoking significantly increases your risk of stroke, heart attack, and peripheral artery disease. Quitting is one of the best things you can do for your heart—and your lungs, brain and circulation.
Alcohol can also raise blood pressure and lead to weight gain. Stick to NHS guidelines and avoid binge drinking. If you’re finding it hard to cut down, seek support from your GP or a local stop smoking/alcohol reduction service.
Should You Have a Heart Health Check?
I always encourage adults over 40—and anyone with risk factors like diabetes or a family history of heart problems—to get a heart health assessment. Even if you feel fine, you may benefit from:
If you're unsure about your risk, this type of screening can provide reassurance and help identify silent warning signs before symptoms appear.
How We Help at Heartsure
At Heartsure, we support patients across Surrey with thorough cardiovascular risk assessments and personalised advice. Whether you're already managing high blood pressure, have symptoms like chest discomfort, or simply want a proactive heart check, we’ll guide you through every step with clear advice and evidence-based care.
To find out more about how we can help you lower your risk of cardiovascular disease, contact us here to schedule a consultation.
