Keep Your Heart Beating: Tips to Improve Heart Health
Read time: 8 mins
Your heart is at the centre of everything you do, pumping blood to keep your body functioning. Yet, heart and circulatory diseases affect millions. In the UK, 7.6 million people live with a heart or circulatory condition according to the British Heart Foundation, and tragically, today alone, 480 people will lose their lives to heart disease, with 130 under the age of 75. These numbers serve as a reminder of why taking care of your heart is essential for a long and healthy life
In this article, Dr Carol Whelan, Consultant Cardiologist at St John & St Elizabeth’s Hospital Cardiology Unit, explores what you need to know about heart health, common risks, practical tips to keep your heart beating strong, and daily goals to support a heart-friendly lifestyle.
What You Need to Know about Heart Disease
What is Heart Disease?
Heart disease refers to a range of conditions that affect your heart’s ability to function effectively.
These include coronary artery disease, arrhythmias, heart infections, and congenital heart defects. Coronary artery disease is one of the most common forms, caused by plaque build-up in the arteries, which restricts blood flow and increases the risk of heart attack or stroke.
Am I at Risk for Heart Disease?
You may be at an increased risk for coronary heart disease if you have high blood pressure, high cholesterol, diabetes, or a family history of cardiovascular conditions. Lifestyle factors, such as smoking, not maintaining a healthy weight, consuming a diet high in saturated and trans fats, and not getting enough sleep, can also contribute.
Certain habits, such as consuming full-fat dairy products regularly, may raise your risk of heart disease. Exposure to second-hand smoke or poorly managing blood sugar levels is also linked to an increased risk of developing chronic diseases like cardiovascular disease.
Regular check-ups with a health care professional, such as your GP can help identify risk factors early and provide guidance to prevent cardiovascular disease. Most adults should aim for a healthy body weight, which can be assessed using a body mass index (BMI) measurement.
By understanding the risk factors and making healthy choices, you can prevent heart disease and promote lifelong cardiovascular health.
Tips to Improve Heart Health
- Stay Active: Aim for at least 150 minutes of moderate exercise, such as brisk walking or cycling, each week.
- Eat a Balanced Diet: Focus on whole grains, lean protein, and plenty of fruits and vegetables. Limit salt, sugar, and unhealthy fats.
- Quit Smoking: Smoking damages your arteries and significantly increases your risk of heart disease.
- Maintain a Healthy Weight: Excess weight puts added strain on your heart. A balanced diet and regular activity can help manage this.
- Monitor Your Blood Pressure: High blood pressure often has no symptoms but is a major risk factor for heart disease.You can do this with regular health check ups or using an approved at home BP monitor.
- Limit Alcohol: Stick to recommended guidelines – no more than 14 units per week, spread out over several days.
- Manage Stress: Stress can lead to unhealthy behaviours such as overeating or smoking. Many people find that relaxing practices such as yoga, meditation and mindfulness substantially reduce stress.
- Get Enough Sleep: Poor sleep has been linked to an increased risk of heart disease. Adults should aim for 7-9 hours per night.
A Daily Plan For Heart Health
Adopting heart-healthy choices and a heart-healthy diet can lower blood pressure and improve overall cardiovascular health. A heart-healthy lifestyle includes consuming a healthy diet rich in fruits and vegetables, whole grains, and lean proteins while limiting saturated fat and trans fats.
Regular physical activity, stress management through techniques like deep breathing, and quitting smoking are also key to maintaining heart health.
Exercise Plan
(Every other day or 1-2 times per week)
| Time of Day | Exercise Type | Details |
| Morning | Stretching or Light Yoga | Spend 10 minutes doing a gentle yoga flow or stretching routine to wake up your body and muscles. |
| Afternoon | Strength Training | Perform 20-30 minutes of light strength exercises such as bodyweight squats, push-ups, or dumbbell lifts. |
| Evening | Relaxation Activity or Low-Impact Aerobics | Engage in 15-20 minutes of low-impact exercises like dancing, swimming, or Pilates. |
| Weekend Bonus | Outdoor Activity or Moderate Cardio | Go for a 30-45 minute activity like hiking, jogging, or a fun sport to mix up your routine. |
Food Plan
This meal plan is an example of how to structure balanced, nutritious meals throughout the day. The focus is on foods that are low in saturated fats, rich in essential micronutrients, and balanced to provide adequate protein for muscle repair and carbohydrates for sustained energy. It’s a flexible framework that can be adjusted to suit individual dietary needs and preferences. If you have specific allergies, do take these into consideration before starting this plan.
| Meal | Food Components | Example |
| Breakfast | Protein: Greek yoghurt or scrambled eggs
Vegetables: Sliced avocado or spinach Carb: Wholegrain toast or porridge oats |
Scrambled eggs with avocado on wholegrain toast, or a bowl of porridge topped with berries. |
| Mid-Morning Snack | Protein: Handful of almonds or low-fat cheese
Vegetables: Cucumber sticks or baby carrots Carb: Wholegrain crackers |
A handful of almonds with cucumber sticks and a few wholegrain crackers. |
| Lunch | Protein; Grilled chicken, tofu, or salmon
Vegetables: Mixed greens, cucumber, cherry tomatoes Carb: Brown rice, quinoa, or wholegrain bread |
Grilled chicken with a mixed salad and quinoa, dressed with olive oil and lemon juice. |
| Afternoon Snack | Protein: Low-fat yoghurt or cottage cheese
Vegetables: Sliced bell peppers or celery sticks Carb: Oatcakes or a small wholegrain roll |
Low-fat yoghurt with a small portion of oatcakes and sliced bell peppers. |
| Dinner | Protein: Baked salmon, turkey breast, or lentils
Vegetables: Steamed broccoli, courgettes, carrots Carb: Sweet potato, wholegrain pasta, or couscous |
Baked salmon with steamed broccoli and carrots, served with a portion of sweet potato. |
| Evening Snack (Optional) | Protein: Handful of unsalted nuts or a boiled egg
Vegetables: Cherry tomatoes or sliced cucumber Carb: A small slice of wholegrain bread |
A boiled egg with cherry tomatoes and a slice of wholegrain bread. |
By incorporating these tips and routines, you can take proactive steps to protect your heart health and enjoy a fulfilling life. Small changes today can lead to a stronger heart tomorrow.
If you’re concerned about your heart health or simply want expert guidance to improve it, our Cardiology Clinic at St John & St Elizabeth Hospital is here to help. Our world-class cardiac unit is home to some of the UK’s leading private cardiologists, offering a compassionate service tailored to your needs. Whether you’re addressing specific heart problems or proactively protecting your health, our expert team will provide exceptional care and comfort to get you back to good health.
Take the first step towards a healthier heart today. Contact us to book a consultation or learn more about the services at our renowned London heart clinic. We’re here to support you on your journey to a stronger, healthier future in keeping your heart beating.
Heart Health FAQs
What are at least three early warning signs of heart disease?
Early warning signs of heart disease can include:
- Chest pain or discomfort (angina), often triggered by physical activity or stress.
- Shortness of breath, especially during exercise or exertion.
- Fatigue or feeling unusually tired without a clear cause.
These symptoms can indicate a problem with blood flow to the heart. If you experience them, consult a healthcare professional promptly.
How do I check if my heart is healthy?
You can assess your heart health by:
- Monitoring your blood pressure, cholesterol, and blood sugar
- Checking your resting heart rate (typically 60-100 beats per minute for most adults).
- Consulting a healthcare professional for regular heart health screenings, such as an electrocardiogram (ECG) or stress test.
What are the symptoms of an unhealthy heart?
Symptoms of an unhealthy heart may include:
- Persistent chest pain or pressure.
- Swelling in the legs, ankles, or feet.
- Irregular or rapid heartbeat.
- Dizziness, fainting, or extreme fatigue.
These symptoms should be evaluated by a doctor without delay.
What exercise is good for the heart?
Aerobic exercises like brisk walking, jogging, cycling, and swimming are excellent for improving cardiovascular health. Strength training and flexibility exercises, such as yoga, also support overall heart function when combined with aerobic activities. Aim for at least 150 minutes of moderate-intensity exercise weekly.
Can a weak heart become strong again?
Yes, a weak heart can improve with appropriate care and lifestyle adjustments. Regular exercise, a heart-healthy diet, medications, and treatments recommended by a doctor can help strengthen the heart and improve its function over time.
Which food should I avoid for heart patients?
Heart patients should limit foods high in:
- Saturated and trans fats, such as fried foods and baked goods.
- Salt, found in processed foods and snacks.
- Sugar, especially in soft drinks and desserts.
Opt for fresh fruits, vegetables, whole grains, and lean proteins to support heart health.
Posted on: 27 May 2025
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