Lifestyle changes to
protect your heart.

Eat for heart health

A Mediterranean-style pattern emphasises vegetables, fruit, beans, lentils, wholegrains, nuts and fish.

• Aim for at least 5 portions of fruit and vegetables and around 30g of fibre a day.
• Swap butter, ghee and coconut oil for small amounts of olive or rapeseed oil.
• Choose less processed meat and fewer sugary drinks. Keep salt to no more than 6g a day, including salt already in food.

Try this: add beans or lentils to a meal and check the salt on food labels.

Move more, sit less

Build towards 150 minutes of moderate activity or 75 minutes of vigorous activity each week, plus strengthening activities on at least 2 days.

Brisk walking counts as moderate activity: you breathe faster but can still talk. Short sessions count, and breaking up long periods of sitting helps you move more.

Try this: start with a short daily walk and build up gradually at a pace that suits you.

Get support to stop smoking

Stopping smoking is one of the most valuable steps you can take for your heart. It is worth stopping at any age, including after a heart attack or procedure.

An NHS stop-smoking adviser, GP or pharmacist can help you choose support and treatment for cravings. A setback does not mean you have failed.

Try this: contact NHS stop-smoking support and agree a quit plan.

Aim for a weight that suits your health

If you are carrying excess weight, gradual, sustainable weight loss can help blood pressure and diabetes risk. Focus on food quality, portions and regular activity.

Weight loss is not the right goal for everyone. Your clinician can help set an appropriate target, particularly if you are frail, underweight or losing weight without trying.

Recipe ideasExplore Little Carb KitchenLower-carbohydrate breakfast and dinner ideas to help plan your meals. Choose portions and ingredients that fit your overall eating plan.

Try this: choose a manageable change to your meals or activity and review progress over time.

Make time to rest

Most adults need around 7–9 hours of sleep. Regular bedtimes, a wind-down routine and less caffeine late in the day can help.

Walking, relaxation and staying connected with others can support wellbeing and make healthy habits easier to maintain. Speak to your GP if stress or poor sleep persist or affect daily life.

Try this: set a regular bedtime and protect a little time each day to unwind.

Keep alcohol low

Alcohol is not needed for a healthy heart. If you do not drink, there is no reason to start for heart protection.

If you drink, keep within 14 UK units a week, spread over at least 3 days, with drink-free days. This is an upper limit, not a target; drinking less lowers health risks. Avoid binge drinking.

Try this: check the units in your usual drink and choose smaller servings or alcohol-free options.