Heart Health and Nutrition: Protecting Your Heart at Every Stage of Life

Heart disease is a leading cause of death, yet many people remain unaware of the key risk factors. These include high blood pressure, high cholesterol, poor diet, lack of exercise, stress, and excess weight. As we age, changes in metabolism, circulation, and lifestyle can further increase the risk. However, with the right nutrition and lifestyle choices, heart health can be protected at any stage of life.

Whether in your 30s, 40s, 50s, or beyond, small, consistent steps can significantly improve well-being.

Our Nutritionist Alex shares ten key nutrition and lifestyle tips to help support heart health for life.

1. Increase Omega-3 Intake

Omega-3 fatty acids reduce inflammation, lower triglycerides, and support cardiovascular function.

Best sources: Oily fish (salmon, mackerel, herring, sardines), olive oil, avocados, nuts (walnuts, flaxseeds, chia seeds).
For plant-based diets: Consider an omega-3 supplement to ensure adequate intake.
Limit: Trans fats found in processed foods, fried foods, and processed meats.
Tip: Swap processed snacks for a handful of nuts or seeds for a heart-healthy alternative.

2. Focus on Fibre-Rich Foods

A high-fibre diet reduces cholesterol, balances blood sugar and supports digestion.

Best sources: Whole grains, oats, quinoa, legumes (beans, lentils), fruit, and vegetables.
Avoid: Refined carbohydrates such as white bread, pastries, and processed snacks, which can spike blood sugar and increase inflammation.
Tip: Overnight oats with nuts and berries for a fibre-rich, heart-healthy breakfast.

3. Reduce Salt Intake

Excess salt raises blood pressure, increasing the risk of heart disease.

Choose: Fresh herbs, spices, lemon, or vinegar to enhance flavour instead of salt.

Limit: Processed foods, takeaways, canned soups, and salty snacks, which often contain hidden sodium.
Note: Over 70% of dietary sodium comes from processed foods, not table salt.

4. Balance Blood Sugar Levels

Unstable blood sugar contributes to insulin resistance and inflammation, increasing the risk of heart disease.

Best strategy: Eat proteins and healthy fats at every meal to maintain blood sugar balance.
Avoid: Sugary snacks, fizzy drinks (including diet drinks), refined carbohydrates and ultra-processed snacks.
Tip: Replace white rice with quinoa or whole grains for better blood sugar control.

5. Ensure Sufficient Magnesium and Potassium Intake

Magnesium and potassium are essential for regulating blood pressure and heart function.

Best sources: Leafy greens, bananas, sweet potatoes, beans, pulses, nuts, and seeds.
Additional benefits: Magnesium-rich foods support relaxation and stress management, both key for heart health.

6. Stay Hydrated

Proper hydration supports blood circulation and blood pressure regulation.

Drink: Water and herbal teas.

Avoid: Fizzy drinks, energy drinks, and fruit juices, which increase inflammation and weight gain.
Tip: Add sliced cucumber, lemon, or berries to water for natural flavour.

7. Keep Alcohol and Caffeine to a Minimum

Excessive alcohol and caffeine can elevate blood pressure and disrupt heart rhythms.

Avoid: Energy drinks and excessive caffeine intake from tea and coffee.
Tip: Swap one daily coffee or tea for herbal tea to reduce caffeine intake.

8. Manage Stress and Sleep

Chronic stress and poor sleep increase inflammation, raise blood pressure and contribute to weight gain.

Effective stress management strategies: Yoga, meditation, walking, listening to music or journaling. Find what works for you.
Prioritise sleep: Aim for 7–9 hours per night to support cardiovascular and hormonal balance.
Note: Chronic stress raises cortisol levels, increasing fat storage around the midsection, a key risk factor for heart disease.

9. Engage in Regular Physical Activity

Exercise strengthens the heart, improves circulation, reduces stress and regulates blood pressure.

Aim for: At least 30 minutes of movement daily, such as walking, strength training, swimming, or even dancing around the kitchen.
Set realistic goals; small changes can make a big impact: Take the stairs, stretch during the day or stand up more frequently.

10. Regular Health Check-Ups

Routine visits to a GP or healthcare provider help identify risk factors early including cholesterol levels, blood pressure and overall cardiovascular health.

Get tested regularly for key heart health indicators.
Be proactive rather than waiting for unwanted symptoms to appear.

Protecting heart health does not require drastic change - small, consistent adjustments in nutrition, movement, and stress management can have a lasting impact. Invest in your heart health today.