5 Daily Habits That Slash the Risk of Heart Attack and Stroke: Experts Share Tips for a Healthy Heart

Cardiovascular disease (CVD) is one of the leading causes of death worldwide, responsible for over 170,000 deaths annually in the UK alone. From heart attacks and strokes to heart failure and vascular dementia, CVD encompasses a wide range of heart and circulatory diseases that affect millions of people. While genetics and underlying conditions like high blood pressure and cholesterol play a role, lifestyle habits are the primary contributors to the rise in heart disease. Fortunately, making a few simple changes to your daily habits can significantly lower your risk.

Here are five habits that can slash the risk of the biggest killers — heart attack and stroke — and help maintain a healthy heart.

1. Get Moving for 30 Minutes a Day

Physical activity is essential for heart health. The British Heart Foundation (BHF) recommends that adults aim for at least 30 minutes of moderate-intensity exercise most days of the week. Whether it's a brisk walk, cycling, or swimming, movement helps lower blood pressure, improves circulation, and strengthens the heart muscle.

Why it matters: Regular exercise can reduce the risk of heart disease, improve blood circulation, and lower bad cholesterol levels. It also helps with weight management, reducing one of the major risk factors for CVD.

Tips:

• Incorporate physical activity into your daily routine by walking or cycling to work.

• Take the stairs instead of the elevator.

• Participate in recreational activities such as dancing or gardening.

2. Watch What You Eat – And When

What you eat plays a significant role in the health of your heart. The foods you consume affect your cholesterol levels, blood pressure, and overall cardiovascular health. A balanced diet rich in fruits, vegetables, lean proteins, and whole grains is key to reducing the risk of CVD.

Why it matters: Poor dietary choices, such as consuming too much salt, sugar, and unhealthy fats, can increase the risk of high blood pressure, high cholesterol, and heart disease.

Tips:

• Opt for whole foods and limit processed foods.

• Control portion sizes and avoid overeating.

• Try eating earlier in the evening to give your body more time to digest.

3. Have Coffee – But Not Too Much

Did you know that drinking coffee in moderation could benefit your heart? Research has shown that drinking coffee can improve heart health when consumed in moderate amounts. Coffee contains antioxidants and may help reduce inflammation, lower blood pressure, and improve blood vessel function.

Why it matters: Moderate coffee consumption has been linked to a lower risk of stroke and heart disease. However, drinking too much coffee can increase stress and anxiety, affecting overall health.

Tips:

• Limit coffee to 1–2 cups per day.

• Avoid adding excess sugar or cream to your coffee.

• Choose black coffee or opt for plant-based milk.

Drinking enough water throughout the day is crucial for overall health, especially for heart health. Staying hydrated helps regulate blood volume and prevent blood clots, which can lead to heart attacks or strokes.

Why it matters: Dehydration can cause the blood to thicken, which increases the risk of heart-related complications. Staying hydrated also supports proper circulation and oxygen transport throughout the body.

Tips:

•  Aim to drink at least eight 8-ounce glasses of water daily.

•  Avoid sugary drinks and sodas, as they can contribute to weight gain and high blood sugar.

•  Drink water before, during, and after physical activity to replenish lost fluids.

Getting enough quality sleep is essential for heart health. Studies show that inadequate sleep can lead to higher blood pressure, increased stress levels, and a higher risk of heart disease. In fact, sleep deprivation is associated with an increased risk of high blood pressure, stroke, and heart attacks.

Why it matters: Sleep allows the body to repair itself and regulate important functions such as hormone production and inflammation control. Quality sleep is linked to a healthier heart, better metabolism, and improved overall well-being.

Tips:

• Aim for 7-9 hours of sleep per night.

• Keep a consistent sleep schedule, going to bed and waking up at the same time each day.

• Create a relaxing bedtime routine, such as avoiding electronics before sleep or practicing meditation.

Heart disease and stroke are serious health concerns that affect millions of people globally. However, by incorporating these five simple habits into your daily routine, you can significantly reduce your risk and improve your heart health. Remember, small changes add up to big improvements, and taking care of your heart today can ensure a healthier future.

Sources:

• British Heart Foundation: Heart Health Guidelines

• Harvard Health Publishing: Healthy Heart Tips

• The American Heart Association: Heart Disease Prevention