Heart health isn’t just for later life: Here’s why it starts today

Heart health is something many people think only matters later in life.

But the truth is your heart starts ageing long before you feel any symptoms – and the lifestyle habits you form in early adulthood have a powerful influence on how healthy your heart will be in your 40s, 50s, 60s and beyond.

“Although the risk of heart disease increases as you get older, it is important to establish healthy habits early in life to avoid developing problems later on,” says Dr Marie Edison, Vitality’s Head of Medical Policy.

“Keeping physically active, having a healthy diet, maintaining a healthy weight, stopping smoking and reducing alcohol intake for heart health are all just as relevant to young people as to older people,” she explains.

To help you start protecting your heart today, no matter your age, we’ve outlined five proven habits that can strengthen your heart health.

1. Stay socially connected – it’s more powerful than you think

Strong relationships don’t just make us feel good – they have a positive impact on our heart health too.

Meanwhile, recent global studies have shown that loneliness and chronic social isolation can increase the risk of cardiovascular disease similarly to established physical risks such as inactivity or smoking.

Try this:

• Call a friend you haven’t spoken to in a while
• Join a local sports club or class
• Spend quality time with family
• Volunteer at your local parkrun     

These seemingly small interactions can help regulate your heart rate, lower blood pressure and boost your overall wellbeing.

Similarly, a healthy sex life has been found to benefit the heart’s overall health, according to findings.

Feeling lonely? 4 ways to combat loneliness | Magazine | Vitality

2. Know your blood pressure – even if you feel healthy

High blood pressure (hypertension) is one of the biggest risk factors for heart disease and is associated with around 50% of heart attacks and strokes.

“Raised blood pressure puts additional strain on blood vessels, the heart and other organs,” explains Edison.

“A persistently raised blood pressure increases your risk of heart disease, heart attacks, stroke and heart failure.”

Yet it often develops with no warning signs. In fact, millions of adults in the UK are estimated to have high blood pressure without realising.

“Regular exercise helps to reduce your risk of coronary heart disease and it also burns calories

Marie Edison, Head of Medical Policy, Vitality

How to check it:

• Speak to your GP or book a health assessment
• Visit participating pharmacies offering free checks

Vitality members with qualifying plans can get up to 50% off a comprehensive full body MOT with our partner Bluecrest.

Or, if they are aged 40 and over with a Vitality Age Gap of five years or more, they can have it on us. Terms and conditions will apply.

Keep blood pressure in a healthy range by:

• Reducing salt intake
• Staying active
• Managing stress
• Eating a balanced diet
• Cutting back on alcohol

Edison also notes that saunas are associated with good cardiovascular health as they can help to reduce blood pressure when done several times in a week.

Exposure to high temperatures widens the blood vessels, which increases circulation around the body.

Show your heart some love | Magazine | Vitality

3. Nourish your heart with smart, balanced nutrition

What you eat daily directly impacts your heart; influencing blood pressure, cholesterol, inflammation and weight.

By building heart‑healthy eating habits in your younger years, it can protect your heart long into your future.

Here are some tips on what to focus on:

Reduce salt

“Too much salt is linked to high blood pressure,” says Edison.

Most UK adults consume the as much salt per day as in 22 packets crips, according to new research, which is significantly more than the government recommended maximum of 6g.

Consuming this much salt can cause a host of health problems, not least for your heart by raising blood pressure.

Watch your cholesterol

“Cholesterol travels around your blood in tiny particles,” explains Edison. “Some of these particles are more harmful than others.”

She explains that low-density lipoproteins (LDL), often referred to as ‘bad cholesterol’, carry a protein called apolipoprotein B (apoB).

ApoB plays a key role in allowing fat particles to enter and become trapped within the blood vessel walls and contributes to clogged arteries, which causes heart disease.

Meanwhile, high-density lipoproteins (HDLs), the ‘good cholesterol’, do not carry apoB and is linked to a lower risk of heart disease.

Below are some recommendations to include and reduce in your diet in your diet to ensure your heart remains as healthy as possible.

Healthy fats to include in your diet:

• Avocados
• Almonds and walnuts
• Olive, sunflower or rapeseed oil
• Oily fish such as salmon, trout and mackerel
• Eat more fibre and plants

Foods to watch in your diet:

• Sausages and processed meats
• Butter, cream and full‑fat cheese
• Cakes, pastries and biscuits

4. Move your body – your heart thrives on activity

“Regular exercise helps to reduce your risk of coronary heart disease and it also burns calories, which helps maintain a healthy weight,” says Edison.

Which is good news given that being overweight or obese can increase your risk for heart-related problems such as cardiovascular disease and hypertension.

“Being overweight triggers inflammation in the body, which can speed up a process known as atherosclerosis, whereby the arteries narrow or harden,” explains Edison.

This makes it more difficult for blood to flow through arteries and increases the risk of a stroke or heart attack.

How much do you need?

UK guidelines recommend:

“Aim to spread your activity over four to five days a week,” says Edison.

“Shorter bursts of high-intensity interval training (HIIT) sessions can improve cardiorespiratory fitness, more than steady moderate exercise for many people – these are particularly great if you prefer shorter workouts – though, both are beneficial.”

She also notes the importance of strength training for people who are in their midlife and beyond as its vital for maintaining bone and muscle health.

Why not try this HIIT workout led by Vitality’s Head of Exercise & Physical Activity, Jonny Kibble.

Quick ways to build movement into your day:

• Walk during phone calls
• Take the stairs instead of lifts
• Get off the bus one stop early
• Try a new activity such as Pilates, football or dancing

Even doing 5,000 steps three times a week can reduce mortality risk by 22%, according to Vitality findings.

5. Be kind – it really does benefit your heart

Kindness isn’t just good for others.

Research shows it releases oxytocin, often called the ‘love hormone’, which widens blood vessels and can help lower blood pressure.

Acts of kindness – whether big or small – also reduce stress and improve our sense of connection, all of which supports better heart health.

Try adding more kindness into your week:

• Offer help to a colleague or neighbour
• Leave a positive review for a local business
• Surprise someone with a thoughtful message
• Small acts create big ripple effects — both emotionally and physically.

The bottom line: Your heart deserves care today

Heart health isn’t something you defer until later.

The habits you build now: how you eat, how you move, how you connect with people and how you manage your wellbeing, all influence your risk of future heart problems.

Whether you start by adding a 20‑minute daily walk, reducing salt, reconnecting with someone you love or checking your blood pressure, every action helps create a healthier, stronger heart for life.

If you want to understand more about life insurance with a heart condition, explore our guide: Life insurance with a heart condition UK | Life insurance guide.

Related: How to love your heart