Heart disease is the leading cause of death in the UK. But the good news? A lot of the risk factors are in your control.

While things like your age, genetics, or family history can’t be changed, your lifestyle can—and it makes a big difference.

Even small changes to how you live can seriously improve your heart health and reduce your risk of heart disease down the line.

Quick Facts to Know:

• 1 in 8 men in the UK will die from coronary heart disease
• Around 30% of UK adults have high blood pressure
• Every 5 minutes, someone in the UK is admitted to hospital for a heart attack
• 110,000 heart attacks happen in the UK each year
• Nearly 1 million men in the UK have survived a heart attack

1. Quit Smoking

Smokers are 2 to 4 times more likely to have a heart attack. Shocking, right? In fact, heart disease causes 1 in 5 smoking-related deaths.

Tobacco smoke contains harmful chemicals and carbon monoxide that damage your arteries, reduce oxygen in your blood, and raise your risk of clots and heart attacks.

The longer you smoke, the more damage you do—but the moment you quit, your body begins to heal:

• After 1 year: Your risk of heart attack is cut in half
• After 10 years: Risk of death from lung cancer is also halved
• After 15 years: Your heart attack risk matches that of a non-smoker

And what about vaping?
It’s often called the “healthier” option, but that doesn’t mean it’s harmless. Vaping still carries risks, especially for your heart and lungs. Research is ongoing, but if you’re thinking about quitting altogether, talk to your GP for support and guidance.

2. Move Your Body More

Regular physical activity is one of the best things you can do for your heart. It strengthens the heart muscle, lowers blood pressure, and helps your blood flow more easily.

It also boosts “good” cholesterol (HDL) and lowers the “bad” kind (LDL), reducing the risk of artery blockages.

How much exercise do you need?
The NHS recommends at least 150 minutes of moderate activity each week. That could include:

• Brisk walking
• Swimming
• Jogging
• Weight training
• Yoga or Pilates

If that feels like too much right now, start small. Even 10 minutes of walking a day is better than nothing and can add up quickly over time.

If you’ve been diagnosed with heart disease or high blood pressure, always check with your doctor before starting a new exercise routine.

3. Watch What You Eat

Processed foods often contain too much sugar, salt, and unhealthy fats. All of these can raise your blood pressure and cholesterol and lead to weight gain.

Instead, aim for a heart-friendly diet packed with:

• Fresh fruits and vegetables
• Whole grains
• Lean proteins
• Healthy fats like those in nuts, seeds, and olive oil

Sadly, only about 1 in 4 adults in the UK eat the recommended five servings of fruit and veg a day. But making even small changes here can help your heart.

Don’t forget about alcohol.
It’s easy to overlook, but drinking too much can seriously hurt your heart. The guidelines suggest no more than 14 units per week, spread over a few days. Yet around 5% of UK men regularly drink over 50 units a week—that’s 50 pints of beer, 5.5 bottles of wine, or 20 shots.

Cutting back (or choosing alcohol-free options) can help control blood pressure and keep your weight in check.

4. Get Regular Heart Checks

High blood pressure often has no symptoms, yet it’s one of the biggest risk factors for heart disease. Over a quarter of UK adults have it—and many don’t even know.

Seeing your GP for regular check-ups can catch issues early before they turn serious. A simple blood pressure test or cholesterol check can be life-saving.

If you’re over 40 or have a family history of heart problems, aim to get a heart health review at least every five years—or more often if you have risk factors like smoking, obesity, or diabetes.

Ask questions during your appointment—understanding your numbers helps you make smarter health decisions.

5. Prioritise Sleep

Your heart needs rest, too. Sleep helps lower your heart rate and blood pressure, giving your cardiovascular system a chance to recover.

If you’re constantly short on sleep, your heart suffers. Poor sleep affects insulin sensitivity, raises the risk of type 2 diabetes, disrupts appetite hormones, and leads to weight gain.

Research shows men who sleep fewer than six hours per night have a higher risk of high blood pressure, heart attacks, diabetes, and even depression.

So try to aim for 7–9 hours of quality sleep each night. Your heart will thank you for it.

Final Thoughts

Heart disease can be scary—but there’s so much you can do to protect yourself. Small, consistent changes in how you eat, move, sleep, and care for your body can make a big difference.

Take it one step at a time, and don’t hesitate to talk to a doctor about your concerns. Looking after your heart now means a healthier, stronger future.

Let your heart be a priority—it’s the engine that keeps everything else going.