Heart disease is one of the most common health risks for men, and it often develops quietly over many years. The good news is that everyday habits have a big influence on heart health — and you don’t need to change everything at once to see a benefit.
Why heart health matters for men
Men tend to develop heart problems earlier in life than women, and many put off check-ups until something feels wrong. High blood pressure and high cholesterol usually have no symptoms, so the only way to know your numbers is to get them checked.
7 habits that support a healthy heart
- Move every day: aim for around 150 minutes of moderate activity a week, such as brisk walking, cycling or swimming. Short walks add up.
- Eat more plants: fill half your plate with vegetables, and choose wholegrains, beans, nuts and fish more often than processed meats.
- Watch the salt: too much salt raises blood pressure. Cook more at home and check labels on bread, sauces and ready meals.
- Don’t smoke: stopping smoking is one of the best things you can do for your heart, at any age.
- Keep alcohol moderate: drink within recommended limits and have several alcohol-free days each week.
- Sleep well: most adults need 7–9 hours. Poor sleep is linked to higher blood pressure and weight gain.
- Manage stress: regular exercise, time outdoors, talking to friends and simple breathing exercises can all help.
Know your numbers
Ask your doctor or pharmacist to check your blood pressure, cholesterol and blood sugar, especially if you are over 40 or have a family history of heart disease. Knowing your numbers helps you spot problems early, when they are easiest to manage.
When to get help
Chest pain, pressure or tightness, pain spreading to the arm, jaw or back, shortness of breath, or sudden dizziness can be signs of a heart attack. Call emergency services straight away if you or someone else has these symptoms.
This guide is for general information only and is not a substitute for advice from your doctor. If you have symptoms or concerns, please speak to a healthcare professional.
