Over time, you may notice your blood pressure creeping up or cholesterol numbers changing. But heart health can be about prevention, smart choices and using better information to stay well for longer, rather than reacting to disease. Whatever your age, there are practical steps you can take to protect your heart—and many of them don’t involve another pill.
1. Know your numbers
Know your key numbers and what your targets are for:
- Blood pressure
- Cholesterol (total, LDL, HDL, triglycerides)
- Blood glucose or HbA1c
- Waist circumference and weight
Your ideal numbers depend on your age, family history, smoking status, diabetes risk and whether you’ve already had a cardiovascular event.
2. Medication works best when lifestyle supports it
Heart medications save lives. Statins, blood pressure medicines, and anticoagulants are some of the most effective drugs we have. But they are not magic shields. Medication lowers risk, but lifestyle determines how much risk there is to lower in the first place. We recommend:
- Reducing ultra-processed foods
- Eating more whole foods: vegetables, legumes, nuts, fish, and whole grains
- Limiting salt and added sugars
- Choosing healthy fats (olive oil, nuts, seeds)
You don’t need a perfect diet. You need a repeatable one. If it’s realistic Monday to Friday, it’s already doing your heart a favour.
3. Move your body
You don’t need to run marathons to be heart healthy. In fact, some of the biggest benefits come from moderate, consistent movement. Aim for:
- 150 minutes per week of moderate activity (like brisk walking or cycling)
- Some strength or resistance work
- Less time sitting still
So, walking counts, gardening counts and riding a bike to the café counts. If you’re on heart or blood pressure medication, movement often improves how well those medicines work, and sometimes allows doses to be reduced under medical supervision.
4. Sleep is now recognised as heart medicine
Poor sleep raises blood pressure, worsens insulin resistance, increases appetite, and drives inflammation—all bad news for the heart. Aim for:
- 7–8 hours most nights
- A regular sleep and wake time
- Limiting alcohol close to bedtime
- Getting checked for sleep apnoea if you snore or wake unrefreshed
5. Reduce alcohol
The evidence is now much clearer, the less alcohol you drink, the better for your heart. Alcohol raises blood pressure, contributes to weight gain, and can interfere with medications—especially blood pressure drugs, statins, and anticoagulants. Cutting back, having alcohol-free days, and being honest about how much you drink can make a meaningful difference.
6. Use your pharmacist as part of your heart-care team
Your Pharmacist will check for drug interactions, monitor your blood pressure and adherence, help to manage side effects, support smoking cessation and explain new evidence and guideline changes. If you’re experiencing side effects, don’t just stop a medication. Talk to your pharmacist. Often there are alternatives, dose adjustments, or timing changes that can make treatment easier and safer.
7. Think long-term
Heart health is about small, sustainable changes that add up over years. So, understand your risk, use medication wisely when needed, eat well, move regularly, sleep properly and ask questions you have.