In short: Most heart disease can be prevented. The biggest steps are: don’t smoke; be active for at least 150 minutes a week; eat a Mediterranean-style diet; keep a healthy weight; limit alcohol; and know and control your blood pressure, cholesterol and blood sugar. Don’t ignore warning signs such as breathlessness on exertion, chest pain or palpitations.
Written and medically reviewed by Dr Georgios Karagiannis MD PhD FRCP, Consultant Cardiologist · Last reviewed:
Why prevention matters
Cardiovascular disease is the leading cause of death worldwide, causing around 20 million deaths a year, and about a quarter of all deaths in the UK. Its rise is driven largely by modern lifestyles: sitting more, unhealthy diets, too little exercise and stress. Once heart disease is established it can be hard to treat and can seriously affect quality of life, so prevention, and spotting early warning signs such as shortness of breath or chest pain, matters most.
10 rules to prevent heart disease
- Be active: at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity a week. This lowers blood pressure, cholesterol and weight, and strengthens the heart.
- Stop smoking. Smoking damages artery walls and makes blood more likely to clot. Your risk falls quickly after quitting.
- Eat a healthy diet: no supplements are needed, and the Mediterranean diet has the strongest evidence. That means plenty of vegetables, fruit, pulses, wholegrains, fish and olive oil, and less red and processed meat.
- Limit alcohol to no more than 14 units a week, spread over 3 or more days. Alcohol raises blood pressure and can trigger atrial fibrillation.
- Keep your BMI below 25, or work towards it. Extra weight, especially around the waist, raises blood pressure, cholesterol and diabetes risk.
- Keep non-HDL cholesterol below 3.8 mmol/L if you have no history of heart problems. Non-HDL cholesterol is the “bad” cholesterol that builds up in arteries. Ask for it on your blood test.
- Keep blood pressure below 140/90 mmHg (under 60s). High blood pressure is the biggest single risk factor for stroke and a major cause of heart attack and heart failure. Read more about hypertension treatment.
- Don’t take aspirin to prevent heart disease unless your doctor recommends it. In people without heart disease, the bleeding risk usually outweighs the benefit.
- Have routine blood tests at least yearly. These pick up rising cholesterol, blood sugar and kidney changes early.
- Don’t ignore symptoms such as breathlessness on exertion, chest pain or palpitations. See your GP or a cardiologist promptly. For chest pain lasting more than 15 minutes, call 999.
Know your numbers
| Measure | Target for most adults |
|---|---|
| Blood pressure (clinic) | Below 140/90 mmHg |
| Non-HDL cholesterol | Below 3.8 mmol/L (no heart history) |
| BMI | 20–25 kg/m² |
| Waist | Below 94 cm (men), 80 cm (women) |
| Activity | 150+ minutes moderate a week |
Frequently asked questions
What is the single best thing I can do to prevent heart disease?
If you smoke, stopping is the most powerful change. For non-smokers, regular physical activity and controlling blood pressure make the biggest difference.
At what age should I start checking my heart health?
The NHS Health Check is offered every 5 years from age 40 to 74. Start earlier if you have a family history of early heart disease, diabetes, high blood pressure or high cholesterol. See heart check-ups.
Can heart disease be reversed?
Narrowed arteries rarely return to normal, but lifestyle changes and treatment such as statins can stabilise plaque, lower risk and, in some cases, slightly reduce it.
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