Heart health

A heart-healthy diet is vital in reducing the risk of cardiovascular diseases. It begins with a balanced, varied intake of nutrient-rich foods that support overall heart function and well-being.

Fruits and vegetables: Aim for at least five portions of a variety of fruits and vegetables every day. These foods are rich in vitamins, minerals and fibre, and low in calories, which helps maintain a healthy weight.

Whole grains: Incorporate wholegrain varieties of starchy foods such as bread, rice, pasta and cereals.

Whole grains contain more fibre and nutrients than refined grains, aiding in digestion and helping to control blood sugar levels.

Lean proteins: Include sources of lean protein like skinless poultry, fish, legumes (beans and lentils) and nuts. Oily fish, such as salmon, mackerel and sardines, are particularly beneficial due to their high omega-3 fatty acid content. Aim for two portions of oily fish a week.

Healthy fats: Choose unsaturated fats found in olive oil, avocados and certain nuts. These fats can help reduce bad cholesterol levels. Conversely, limit saturated fats found in fatty cuts of meat, full-fat dairy products, and processed foods, as they can raise cholesterol levels and the risk of heart attack and strokes. Swapping processed snacks for unsalted nuts can make a big difference.

Limit salt intake: Excessive salt can raise blood pressure, increasing the risk of heart disease. Aim to consume less than 6g (about one teaspoon) of salt per day. Be mindful of hidden salts in processed foods and consider using herbs and spices for flavouring instead.

Adopting these dietary habits not only supports heart health but also contributes to overall well-being.

For more information, read the Pharmacy 2U guide on Heart health: Diet, exercise and lifestyle tips.

Regular physical activity is essential for maintaining good cardiovascular health. Adults should aim for at least 150 minutes of moderate-intensity activity each week (like brisk walking or cycling), or 75 minutes of vigorous activity (such as running or aerobic exercise). Staying active helps strengthen your heart, reduce blood pressure and support overall cardiovascular health.

It’s also important to minimise sedentary behaviour by reducing the amount of time spent sitting or lying down during the day. Try to break up long periods of inactivity with light movement, such as standing, stretching or walking, to improve circulation and reduce the risk of heart disease.

Before starting any new exercise regimen, especially if you have existing health conditions or concerns, talk with a doctor.

Take the first step with this article about exercise for beginners.

Understanding the risk factors for heart disease is an important step towards prevention. While some risks are beyond your control, many can be managed or reduced through lifestyle changes and medical support.

High blood pressure (hypertension): Consistently high blood pressure can damage arteries, making them more susceptible to narrowing and increasing the risk of heart attacks and strokes. Regular monitoring and management are vital to reduce this risk.

High cholesterol levels: Bad cholesterol in your blood can lead to plaque formation, or fatty material build-up in your arteries, restricting blood flow and increasing heart disease risk.

Smoking: Tobacco use damages the lining of arteries, contributing to narrowing of the arteries (atherosclerosis), and raises blood pressure. Stopping smoking is one of the most impactful steps you can take to protect your heart. Explore products to support quitting smoking.

Physical inactivity: Lack of regular exercise is associated with high blood pressure, high cholesterol levels and an increased risk of obesity. Regular physical activity helps to counter these affects.

Obesity: Excess body weight, particularly around the abdomen, increases the likelihood of developing conditions like high blood pressure, type 2 diabetes and high cholesterol, all of which contribute to heart disease.

Type 2 diabetes: Elevated blood sugar levels can damage blood vessels and the nerves that control the heart. Effective management of diabetes is crucial in reducing the risk of heart disease.

Excessive alcohol: Drinking too much alcohol can raise blood pressure, contribute to weight gain and increase the risk of heart disease. The NHS advises men and women not to drink more than 14 units of alcohol a week.

Family history: If a close relative (such as a parent or sibling) developed heart disease at an early age, your own risk may be higher. While you can’t change your genetics, being aware of your family history can help you take proactive steps to reduce your risk.

Addressing these risk factors through lifestyle modifications and, when necessary, medical interventions can significantly reduce the likelihood of developing heart disease.

Discover more in this article about heart disease.

Chronic stress can raise your blood pressure and increase the risk of heart problems over time. It may also lead to unhealthy habits like overeating, smoking, excessive drinking, or avoiding exercise. Finding ways to manage stress – like relaxation, regular exercise, or talking to someone – is important for both your mental and heart health.

A balanced, varied diet is the best way to get the nutrients your body needs for heart health. However, some supplements may be helpful in certain situations, particularly if you're deficient in a specific nutrient or have a diagnosed condition — but they should never replace a healthy diet or prescribed treatments.

Omega-3 fatty acids: Found in fish oil and some plant-based oils, omega-3s may help support overall heart function. If you don’t regularly eat oily fish (like salmon or mackerel), an omega-3 supplement may be recommended, but check with a doctor first.

Coenzyme Q10 (CoQ10): This antioxidant is sometimes taken to support heart function, especially by people on statin medications.

Fibre supplements: Soluble fibre (like psyllium husk) may help lower cholesterol levels. If your diet is low in fibre, a supplement might help, but it’s always better to increase fibre naturally through whole grains, fruits and vegetables.

Plant sterols and stanols: These naturally occurring substances can help lower cholesterol levels. Some fortified foods (like spreads and yoghurts) include them, and plant sterols supplements are also available.

It’s best to speak with a doctor before starting any new supplement, especially if you are taking other medications or have a pre-existing health condition. Discover our full range of supplements to support heart health.

An irregular heartbeat or heart palpitations — when you feel your heart is fluttering, pounding or skipping a beat — can be alarming, but they are often harmless, especially if occasional and short-lived. They can be caused by things like stress, caffeine or lack of sleep. However, if you notice frequent irregularities, feel dizzy, short of breath or experience chest pain, it’s important to speak to a doctor to rule out any underlying issues.

It can feel alarming when your heart "skips a beat", but occasional missed beats (called ectopic beats) are common and usually harmless. But if this happens regularly or is accompanied by other symptoms like light-headedness or chest discomfort, speak with a doctor.