Heart disease remains one of the UK’s leading causes of death — and it’s a condition increasingly shaped by modern lifestyles.

We now spend more than nine hours a day sitting.

Many of us are chronically stressed, which is known to fuel low-grade inflammation — a key contributor to cardiovascular problems. And more than half the food on the average UK plate is classified as ultra-processed, something that has been linked to increased risk of heart attacks and strokes¹².

It’s perhaps no surprise, then, that heart disease is now the world’s leading cause of death, responsible for around 13% of all deaths globally, according to the World Health Organisation³.

What’s more concerning is that the risk appears to be rising with each generation.

A University of Oxford study found that people in their 50s and 60s today are up to 1.5 times more likely to develop heart disease than their grandparents were at the same age⁴.

But there’s good news too: research shows that even small, realistic lifestyle changes can reduce your risk — and improve how you feel day to day.

1. Break up your movement into shorter bursts

Even if you don’t have time for a long workout, accumulating physical activity throughout the day still helps. A meta-analysis from Ulster University found that short, regular bouts of moderate-to-vigorous activity — such as brisk walking — provide similar heart health benefits to longer sessions⁵.

Even four minutes of vigorous activity (like climbing stairs), in one-minute bursts, was linked to a significantly reduced risk of heart attack in women⁶.

✅ Tip: Try adding short bouts of movement throughout your day — walking up stairs, stretching, or a brisk walk during a phone call.

2. Prioritise quiet sleep

Interrupted or noisy sleep doesn’t just leave you feeling tired — it can affect your cardiovascular system.

Research shows that nighttime noise can increase stress hormones like cortisol, disturb blood pressure regulation, and impair blood vessel function⁷,⁸.

For example one study near Zurich Airport found that people exposed to aircraft noise at night had a higher rate of heart-related deaths, especially women⁹.

✅ Tip: If you live in a noisy area, try earplugs or a white noise machine. Even modest noise reduction may help your heart.

3. Sing (yes, really)

It might sound surprising, but singing can support heart health. A study from the Medical College of Wisconsin found that just 14 minutes of singing may improve heart rate variability — a key measure of cardiovascular resilience¹⁰.

Group singing also enhances emotional wellbeing and reduces stress hormones, which are known to strain the heart¹¹.

✅ Tip: Don’t worry if you’re not musical — it's the breathing, rhythm, and relaxation that matter most.

4. Improve your gut health

A Mediterranean-style diet — rich in vegetables, legumes, olive oil, whole grains and fish — supports a more diverse gut microbiome. That, in turn, can help reduce systemic inflammation, obesity, and even artery “furring” (plaque build-up), according to British Heart Foundation researchers¹².

✅ Tip: Add a variety of fibre-rich, colourful foods to your diet to support gut diversity.

5. Rethink your nap habits

Short naps may help some people, but longer naps (over 60 minutes) have been linked to increased heart risk.

One Japanese meta-analysis found that naps of more than an hour were associated with a higher risk of death from cardiovascular problems¹³.

Long naps can also be a sign of poor-quality sleep at night — which may be linked to issues like sleep apnoea, a known risk factor for heart disease¹⁴.

✅ Tip: If you find yourself needing long naps during the day, it may be worth reviewing your night-time sleep or speaking to your GP.

6. Stay socially connected

Loneliness can increase your risk of heart disease and stroke. A large review by the University of York found that lonely older adults had a 29% greater risk of coronary heart disease¹⁵.

And a 2023 study of the UK Biobank showed higher heart failure risk among people who felt socially isolated¹⁶.

✅ Tip: Volunteering, regular chats with friends or neighbours, or joining a community group could offer meaningful protection.

7. Look after your teeth

Gum inflammation (gingivitis) has been linked to cardiovascular disease through its effects on systemic inflammation and arterial health¹⁷.

A recent American study found that weekly flossing was associated with a 44% lower risk of cardioembolic stroke and a 12% lower risk of atrial fibrillation¹⁸.

A final note

Looking after your heart isn’t about perfection — and it’s never all or nothing. Even a small change, like adding a short walk to your day, eating more colourful foods, or improving your sleep environment, can start to make a difference.

What matters most is consistency.

Because over time, those small, steady changes can make a meaningful difference to your heart health — and how you feel every day.