Move a little, often
Health organizations commonly recommend around 150 minutes of moderate activity per week, such as brisk walking, cycling or swimming, spread over several days.
Heart & circulation guide
Everyday habits that support a healthy heart
Small, consistent choices — what you eat, how you move, how you sleep and how you handle stress — add up over time. This guide brings together widely recommended, practical steps for looking after your cardiovascular health.
Watch the salt
Much of the sodium we eat comes from packaged and restaurant foods. Reading labels and cooking more at home are simple ways to keep it in check.
Know your numbers
Regular measurements of blood pressure, cholesterol and blood sugar help you and your doctor spot changes early.
Daily habits worth building
There is no single trick for heart health. The strongest evidence points to a combination of habits that work together:
- Stay active. Short walks after meals, taking the stairs and light strength training twice a week all count.
- Sleep 7–9 hours. Poor sleep is linked to higher blood pressure and weight gain. A regular bedtime helps.
- Manage stress. Breathing exercises, time outdoors and staying socially connected can make a real difference.
- Avoid tobacco and limit alcohol. Both have a direct effect on blood vessels and blood pressure.
- Keep a healthy weight. Even modest weight loss can benefit blood pressure and cholesterol for people who are overweight.
Eating for your heart
Eating patterns such as the DASH and Mediterranean diets are frequently recommended because they emphasise whole foods:
- Plenty of vegetables, fruit, legumes and whole grains.
- Healthy fats from olive oil, nuts, seeds and oily fish.
- Potassium-rich foods such as leafy greens, beans, bananas and potatoes (unless your doctor advises otherwise).
- Fewer ultra-processed foods, sugary drinks and processed meats.
Staying well hydrated with water and keeping an eye on portion sizes are easy places to start.
Regular check-ups
Many cardiovascular risk factors have no obvious symptoms. Adults should have their blood pressure checked regularly and talk to a healthcare professional about cholesterol and blood sugar screening. If you take medication, never stop or change it without speaking to your doctor.
Important: chest pain, shortness of breath, sudden weakness or difficulty speaking can be signs of an emergency. Call your local emergency number immediately.