If you smoke – try to stop

As you probably know, smoking is one of the top risk factors for heart disease. It can make a difference not just to your heart but to your overall health too. If you’re not a smoker, avoid second-hand smoke as much as possible. Research shows that non-smokers who have high blood pressure or high blood cholesterol have a greater risk of developing heart disease from being exposed to second-hand smoke. So what’s stopping you?

Manage your blood cholesterol & blood pressure

Eating foods high in saturated fat can raise your blood cholesterol levels, so you need to reduce the amount of bad fats in your diet. This type of fat comes from the fat you see on meat and chicken, dairy products, and some plant foods such as coconut oil. Processed foods aren't ideal either, including biscuits, pastries, and takeaway foods. Replace these with healthy fats like olive and peanut oil, nuts, flaxseeds, and avocados—all important sources of “good” cholesterol.

Keep an eye on your weight…

...Especially around your middle. It has been proven that excess belly fat leads to higher blood pressure and unhealthy blood lipid levels (fatty acids). Eating fewer calories, monitoring portion sizes, and exercising regularly will help you manage your weight and benefit your heart. If you don’t know your ideal weight, use our free B.M.I calculator to find out. It provides helpful advice on how to kick-start a healthy lifestyle for a healthier heart…and a happier you.

Eat the right foods

Surprisingly, the best foods for your heart aren't all boring. The superfood Avocado comes top of the list, full of monounsaturated fatty acids to help lower cholesterol and potentially prevent blood clotting. Avocados also increase satiety and satisfaction, helping with weight management as you feel fuller for longer. And, of course, they’re delicious! Dark chocolate is another surprise—enjoying a square or two can decrease your risk of a stroke and keep your arteries flexible.

Red wine—in moderation—also has benefits for your heart. It is believed to increase “good” cholesterol, and its polyphenol content can help prevent cardiovascular disease. Another popular healthy-heart food is fatty fish, like salmon, tuna, sardines, and mackerel. High in Omega 3, it's recommended to eat oily fish twice a week. Not a fan of fish? Omega 3 supplements can provide similar benefits.

The earlier you establish these heart-healthy habits, the better your heart will be in the long run. Your actions now will affect you later in life.

Those YOLO moments where you binge on junk and processed foods, order that extra drink, or have a smoke can affect your heart health in the future, increasing the risk of coronary heart disease. Maintaining a healthy lifestyle and diet can help you have a low cardiovascular risk profile well into your later years.