Ageing is a natural part of life, but how you age is largely within your control. Taking care of your heart is one of the most important steps you can take to stay active, independent, and full of energy as the years go by.

As we age, changes in blood vessels, metabolism, and hormones can increase the risk of heart disease. According to the British Heart Foundation, over half of people in the UK will develop a heart or circulatory condition in their lifetime. However, many of these risks are preventable through lifestyle choices. By making small changes today—through diet, exercise, stress management, and other heart-healthy habits—you can protect your heart and enjoy a longer, healthier life.

Understanding Heart Disease Risk Factors

Certain factors can increase your risk of heart disease, but many are within your control.

Modifiable Risk Factors (Things you can change):

• High blood pressure (hypertension): The leading preventable risk factor for heart disease in the UK.
• Diabetes: Poorly managed blood sugar levels can damage blood vessels.
• High cholesterol: Excess "bad" cholesterol (LDL) can contribute to plaque buildup in arteries.
• Air pollution: Linked to oxidative stress and inflammation, which can impact heart health.
• Smoking: Damages blood vessels and significantly increases the risk of heart attacks and strokes.
• Obesity: Excess weight, especially around the waist, raises the likelihood of heart disease.
• Poor diet and lack of exercise: Contribute to obesity, high cholesterol, and hypertension.
• Impaired kidney function: Poor kidney health can worsen heart conditions.

Non-Modifiable Risk Factors (Things you cannot change):

• Age: The risk of heart disease increases as you get older.
• Gender: Men are generally at higher risk earlier in life, while women’s risk increases after menopause.
• Family history: A close relative with heart disease increases your risk.
• Ethnicity: South Asian and Black communities are at a higher risk of developing heart disease.

Focusing on the factors you can control can dramatically improve your heart health and overall well-being.

Why Postmenopausal Women Are at Higher Risk

Menopause, which typically occurs between ages 45-55, leads to a drop in oestrogen—a hormone that plays a protective role in heart health by:

• Regulating cholesterol levels
• Preventing fat buildup in arteries
• Keeping blood vessels flexible

As oestrogen levels decline, heart disease risk increases due to:

• Weight gain (especially around the waist)
• Higher LDL ("bad") cholesterol and lower HDL ("good") cholesterol
• Blood sugar fluctuations (raising diabetes risk)
• Higher blood pressure (as blood vessels become less responsive)

Because of these changes, postmenopausal women must pay extra attention to heart-healthy habits.

Heart-Healthy Lifestyle Tips

A strong heart starts with a holistic approach that includes diet, exercise, stress management, and sleep.

1. Nourish Your Heart with the Right Diet

Your gut health is directly linked to heart health. A balanced gut microbiome helps regulate inflammation, cholesterol, and blood pressure.

Foods to Eat More Of:

• Fruit and vegetables (5+ portions a day): Fresh, frozen, dried, juiced, or tinned (in water or juice) all count.
• Fibre-rich foods (whole grains, beans, lentils, leafy greens): Help lower cholesterol and improve digestion.
• Healthy fats (avocados, olive oil, nuts, oily fish): Provide omega-3s that reduce inflammation.
• Fermented foods (yoghurt, kefir, kimchi, sauerkraut): Contain probiotics that support gut health.
• Colourful vegetables and fruits (berries, citrus fruits, carrots, spinach): Provide antioxidants that protect the heart.
• Dark chocolate (70%+ cacao): Contains flavonoids that support circulation.

These foods are central to a Mediterranean-style diet, which has been shown to lower blood pressure, reduce cholesterol, and decrease inflammation.

Foods to Limit:

• Processed foods and sugary drinks: Increase inflammation and contribute to obesity.
• Excess red and processed meats (sausages, bacon): Linked to higher cholesterol and heart disease risk.
• Refined carbs and trans fats (fried foods, pastries): Raise LDL cholesterol.
• Excess alcohol: Can raise blood pressure and increase heart disease risk.
• Too much salt: Raises blood pressure.

2. Stay Active to Keep Your Heart Strong

More than 1 in 3 UK adults don’t meet the recommended physical activity levels, yet regular exercise can reduce heart disease risk by up to 35%!

Aim for:

• 150 minutes of moderate exercise per week (brisk walking, cycling, dancing).
• Strength training twice a week to maintain muscle mass and metabolic function.
• Flexibility and balance exercises (yoga or tai chi) to prevent falls, especially in older adults.

For postmenopausal women, weight-bearing exercises (such as walking and strength training) are especially beneficial for bone and heart health.

3. Manage Stress and Prioritise Sleep

Chronic stress raises cortisol, which can increase blood pressure and inflammation.

Try:

• Meditation and deep breathing exercises to lower stress levels.
• Journaling or gratitude practices to promote a positive mindset.
• Getting 7-9 hours of sleep per night—poor sleep is linked to a higher risk of heart disease.

Additional Heart-Healthy Habits

Stop Smoking

Smoking contributes to at least 15,000 heart and circulatory disease deaths in the UK each year. Quitting can rapidly lower your heart disease risk.

Maintain a Healthy Weight

Around 1 in 9 heart-related deaths in the UK are linked to a high body mass index (BMI). A healthy diet and regular activity can help maintain a balanced weight.

A Heart-Healthy Day of Eating

Breakfast:
Porridge with berries and flaxseeds – High in fibre and antioxidants to support cholesterol levels.

Lunch:
Grilled salmon with quinoa and roasted vegetables – Rich in omega-3s and fibre for heart and gut health.

Snack:
A handful of almonds and dark chocolate (70%+ cocoa) – Provides healthy fats and flavonoids.

Dinner:
Vegetable, chicken, and chickpea salad with olive oil dressing – Packed with heart-friendly nutrients and anti-inflammatory benefits.

Hydration:
Drink plenty of water and herbal teas while limiting sugary and caffeinated drinks.

Final Thoughts

By making small, consistent changes to your diet, exercise routine, and stress management strategies, you can strengthen your heart, improve your quality of life, and reduce your risk of heart disease.

Start today—whether it’s adding more vegetables to your plate, going for a walk, or prioritising sleep. Every step you take brings you closer to a healthier, stronger heart!

Statistics sourced from the British Heart Foundation.