Looking after your heart: A GP’s practical guide to lifelong heart health
Your heart is one of the most vital organs in your body, working continuously to circulate blood, oxygen, and nutrients. Despite this, heart health is often overlooked until problems arise. In general practice, it is common to see patients who are unaware they have significant risk factors for cardiovascular disease.
The reassuring reality is that many of these risks are preventable. With the right information and a proactive approach, there is a great deal you can do to protect your heart health over the long term.
Why heart health matters
Cardiovascular disease remains one of the leading causes of illness and mortality worldwide. This includes conditions such as heart attacks, strokes, and hypertension. While some individuals may have a genetic predisposition, lifestyle factors play a substantial role and are often modifiable.
Understanding your risk factors
An important first step in maintaining heart health is understanding your individual risk. Common risk factors include:
High blood pressure
Raised cholesterol levels
Smoking
Diabetes
Excess weight
Physical inactivity
Family history of cardiovascular disease
Many of these conditions may not cause noticeable symptoms in their early stages, which is why routine health checks are important.
Preventative measures: What you can do
Prevention is central to reducing the risk of cardiovascular disease. The following measures are commonly advised in primary care:
1. Maintain a balanced diet
A heart-healthy diet should include:
A wide variety of fruits and vegetables
Whole grains such as oats, brown rice, and wholemeal bread
Lean sources of protein, including fish, poultry, and legumes
Healthy fats from sources such as nuts, seeds, and olive oil
It is also advisable to limit processed foods, foods high in saturated fat, excess salt, and added sugars, all of which can contribute to increased cardiovascular risk.
2. Engage in regular physical activity
Regular exercise supports cardiovascular function, helps manage weight, and improves overall wellbeing. Current guidance recommends at least 150 minutes of moderate-intensity activity per week.
This can include activities such as brisk walking, cycling, or swimming. For those who are less active, starting gradually and increasing activity over time is both safe and effective.
2. Stop smoking
Smoking is a major risk factor for cardiovascular disease. Stopping smoking is one of the most impactful steps you can take to improve your heart health. Support is available through your GP and local cessation services.
4. Manage stress and wellbeing
Chronic stress may contribute to cardiovascular risk, both directly and through its impact on behaviours such as diet, sleep, and physical activity. Identifying ways to manage stress—whether through exercise, relaxation techniques, or structured support—can be beneficial.
5. Attend regular health checks
Routine monitoring allows early identification of risk factors. Patients are encouraged to be aware of key health indicators, including:
Blood pressure
Cholesterol levels
Blood glucose levels
Early intervention can prevent progression to more serious conditions.
When to seek medical advice
You should seek urgent medical attention if you experience symptoms such as:
Chest pain or tightness
Shortness of breath
Sudden dizziness or fainting
Pain radiating to the arm, neck, or jaw
These symptoms may indicate a serious underlying condition and should not be ignored.
A final word
If you’re unsure where to start, please speak with your GP. We can help assess your overall cardiovascular risk and support you in making safe, sustainable changes.