Top tips for good heart health

  1. Cut down on saturated fat and replace with unsaturated fats – for example swap butter and coconut oil for rapeseed, olive and sunflower oils and spreads made from these.
  2. Have fish twice a week – once should be an oily type (such as mackerel, salmon or sardines).
  3. Watch your salt intake – Aim for less than 6g a day. Check the nutrition label on foods, and don’t add salt in cooking or at the table.
  4. Include high-fibre and wholegrain foods in your diet like wholegrain breakfast cereals, wholewheat pasta and pulses (e.g. lentils and beans). Fruit and vegetables are good fibre providers too.
  5. Give up smoking – this is one of the best things you can do to protect your heart.
  6. Keep active – aim for at least 150 minutes a week (around 30 minutes a day, 5 days a week) of moderate physical activity.
  7. Don’t drink to excess – adults should drink no more than 14 units a week, with several alcohol-free days each week.
  8. Aim for a healthy weight.


In this article, you will find information for consumers on:

What is heart disease and stroke?

Who is at risk of heart disease and stroke?

How can I reduce my risk of heart disease and stroke?

Maintaining a healthy bodyweight

Eating to keep your heart healthy

Other lifestyle aspects