Small habits. A little more heart.

Some risks are silent

High blood pressure, raised blood glucose, and unhealthy blood cholesterol can increase cardiovascular risk without obvious symptoms. Tobacco use, inactivity, and an unhealthy diet also contribute. Family history and social or environmental conditions matter too; health is not a test of willpower.

Ask your healthcare professional which measurements and follow-up you need. Record results with their dates so that you can discuss changes over time.

Sources: WHO — Cardiovascular diseases

Make movement repeatable

Regular activity supports cardiovascular health. Begin with an amount that suits your current ability: a short walk, an accessible exercise session, or a few active breaks during a seated day. Increase gradually instead of making the first day your hardest.

A practical example is to choose a familiar route and attach a walk to a regular event, such as finishing work. If weather or mobility makes that unsuitable, decide on an indoor alternative in advance.

Sources: WHO — Physical activity

Build meals around everyday staples

Include vegetables, fruit, beans or lentils, whole grains, and suitable protein sources across your meals. Compare similar packaged foods for salt and choose unsaturated oils in place of frequent butter or other saturated fats. A pattern you can afford and enjoy is more useful than a short-lived “perfect” menu.

For example, add a serving of lentils or vegetables to a usual meal, or use herbs, lemon, and spices for flavour before adding extra salt. No single food cleans arteries or cancels out other risks.

Sources: WHO — Healthy diet

Combine habits with appropriate care

• If you use tobacco, ask about support for stopping and avoid exposing others to smoke.
• Keep agreed medical appointments, even when you feel well.
• Take prescribed medicines as directed and discuss side effects with the prescriber.
• Bring questions about family history, symptoms, sleep, and stress to a routine visit.

Healthy changes complement treatment; they are not a reason to stop blood pressure, cholesterol, or other prescribed medicines.

Sources: WHO — Cardiovascular diseases

Choose one step for this week

Write a specific plan: “After lunch on three days, I will take a comfortable ten-minute walk,” or “At the next shop, I will compare salt labels on my usual canned foods.” Review what helped or got in the way. Adjust the plan so it remains realistic.

Discuss new exercise with a clinician if you have symptoms, a condition that affects activity, or uncertainty about what is safe for you. Sudden concerning symptoms need urgent assessment rather than a lifestyle plan.

Common questions