Heart healthy living overview

Overview

Heart healthy living means making choices every day that keep your heart strong and lower your risk of heart disease. It includes eating well, staying active, managing stress, and avoiding things that harm your heart, like smoking.

Very common. Almost everyone can take steps to improve their heart health, regardless of age or current health.

Heart disease affects people of all ages, genders, and backgrounds. But people with high blood pressure, high cholesterol, diabetes, or a family history of heart disease are at higher risk.

Symptoms

Common symptoms

• Chest pain or discomfort (angina)
• Shortness of breath during activity or at rest
• Fatigue or weakness
• Swelling in the legs, ankles, or feet
• Irregular heartbeat (palpitations)

Symptoms in children

• Some children may have no obvious symptoms, but risk factors like obesity or high blood pressure can be present.
• If your child has a known heart condition, look for poor feeding, rapid breathing, or extreme tiredness during play.

Symptoms in older adults

• Shortness of breath with mild activity
• Swelling in the lower legs
• Confusion or dizziness (could signal reduced blood flow to the brain)
• Feeling unusually tired or weak

Causes

Main causes

• Plaque buildup in the arteries (atherosclerosis) – a waxy substance that narrows blood vessels
• High blood pressure, which puts extra strain on your heart and blood vessels
• High cholesterol, which contributes to plaque formation

Risk factors

• Smoking or using tobacco
• Being physically inactive
• Eating a diet high in unhealthy fats, salt, and sugar
• Being overweight or obese
• Having diabetes
• Having high blood pressure or high cholesterol
• Having a family history of heart disease at an early age
• Heavy alcohol use
• Chronic stress

When to see a doctor

See a doctor urgently if:

• If you have chest pain, shortness of breath, or other emergency symptoms – call your local emergency number immediately.

Book a routine appointment if:

• If you have high blood pressure, diabetes, or other risk factors, see your healthcare provider at least once a year for a check-up.
• If you are over 40, ask your doctor about a heart health assessment.
• If you have a family history of early heart disease, talk to your doctor about when to start screening.

Diagnosis

Your doctor will start by asking about your symptoms, health history, and lifestyle. They will check your blood pressure, listen to your heart and lungs, and may order tests.

Tests that may be done

• Blood pressure check
• Blood tests (cholesterol, blood sugar, etc.)
• Electrocardiogram (ECG or EKG) – a quick, painless test that records your heart’s electrical activity
• Echocardiogram – an ultrasound of your heart to see how well it pumps
• Stress test – walking on a treadmill while your heart is monitored
• Coronary calcium scan – a special X-ray to see if you have plaque in your arteries

What to expect at your appointment

Most heart tests are simple and not painful. You can usually go home the same day. Your doctor will explain what each test is for and what the results mean.

Treatment

Treating heart disease or managing your risk often starts with lifestyle changes. If needed, your doctor may also recommend medicines or procedures. The goal is to keep your heart healthy, prevent further damage, and improve your quality of life.

Self-care at home

• Eat a heart-healthy diet: more fruits, vegetables, whole grains, lean proteins, and healthy fats. Less salt, sugar, and saturated fat.
• Get at least 150 minutes of moderate exercise each week, such as brisk walking, swimming, or cycling.
• Stop smoking and avoid secondhand smoke.
• Limit alcohol to no more than 1 drink per day for women and 2 for men.
• Manage stress with relaxation techniques, hobbies, or talking to someone.
• Maintain a healthy weight.

Medical treatments

Doctors may prescribe medicines to lower blood pressure, reduce cholesterol, prevent blood clots, or manage other conditions like diabetes. Always take medicines exactly as prescribed and talk to your doctor before stopping any. Never share your medicines or take anyone else's.

When is surgery considered?

Some people with severe blockages or heart damage may need a procedure like angioplasty (opening a blocked artery with a balloon) or bypass surgery (creating new routes for blood to flow). These are only considered when lifestyle changes and medicines are not enough.

Living with this condition

Living with heart disease or managing your risk means making heart health a part of your daily routine. Take your medicines, check your blood pressure if advised, and listen to your body. If you feel new or worsening symptoms, contact your doctor.

Lifestyle tips

• Stay active every day – even a short walk helps.
• Cook more meals at home using heart-healthy recipes.
• Keep a log of your blood pressure readings if your doctor asks.
• Get enough sleep – aim for 7 to 9 hours per night.
• Avoid stress where possible and find healthy ways to cope.

Diet and exercise

A heart-healthy diet means eating plenty of colourful vegetables, fruits, whole grains like oats and brown rice, and healthy proteins like fish, beans, and nuts. Limit red meat, fried food, and processed snacks. For exercise, find an activity you enjoy – dancing, walking, or even gardening – and do it most days of the week. Start slowly if you are not used to exercise.

Mental health and emotional wellbeing

Living with heart concerns can cause worry, anxiety, or depression. It is normal to feel scared or frustrated. But these feelings can also affect your heart. Talk to your doctor if you feel down or anxious. They can offer support or refer you to a counselor. Joining a support group can also help.

Prevention

Yes, in many cases. Up to 80% of heart disease may be preventable by making lifestyle changes. You can lower your risk by not smoking, eating well, staying active, managing stress, and keeping your blood pressure, cholesterol, and blood sugar in a healthy range.

Screening programmes

If you are over 40, ask your doctor about a routine heart health check (NHS Health Check in the UK). It checks your blood pressure, cholesterol, and blood sugar. Earlier screening may be recommended if you have a family history of early heart disease.

Complications

If left untreated

• Heart attack
• Stroke
• Heart failure (when the heart cannot pump enough blood)
• Irregular heartbeats (arrhythmias)
• Peripheral artery disease (narrowing of arteries in the legs)

Long-term outlook

The outlook for heart health is hopeful. By making changes early, many people can avoid serious problems or live well with heart disease. Even if you have had a heart event, treatment and lifestyle changes can help you enjoy a long, active life. Every step you take matters.

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