Heart health deserves increasing attention during midlife because several cardiovascular risk factors can develop gradually without obvious symptoms.
High blood pressure is a good example. Many people do not know they have it until it is discovered during a health check.
Key Takeaway
The best time to care about heart health is before symptoms appear. Regular health checks, healthy eating, physical activity and avoiding smoking can support cardiovascular health over the long term.
Know Your Numbers
Ask your healthcare professional about checking:
- Blood pressure
- Cholesterol
- Blood sugar when appropriate
- Weight and other relevant risk factors
In England, adults aged 40 to 74 may be eligible for an NHS Health Check depending on their circumstances.
Eat for Long-Term Health
A balanced diet rich in vegetables, fruit, whole grains and nutritious protein sources can support cardiovascular health.
Reducing excessive salt is particularly important for blood pressure. Our heart-healthy eating guide explains how to build a heart-friendly plate.
Move Regularly
Regular physical activity supports heart health and can help reduce the risk of conditions including cardiovascular disease and type 2 diabetes.
Adults are generally advised to include both aerobic activity and muscle-strengthening activity. Start with walking and add a simple strength routine.
Maintain a Healthy Weight
Excess body weight can contribute to several cardiovascular risk factors.
Avoid focusing only on rapid weight loss. Sustainable eating and activity habits are generally more useful for long-term wellbeing. See How to Lose Weight Sustainably.
Don’t Smoke
Smoking significantly harms cardiovascular health.
If you smoke, stopping is one of the most important actions you can take for your health.
Limit Excess Alcohol
Regularly drinking excessive amounts of alcohol can increase health risks, including high blood pressure.
Follow current health guidance in your country.
Take Prescribed Medication as Directed
Lifestyle changes are important, but they do not replace medication when medication has been prescribed.
Never stop blood pressure or heart medication without speaking to the clinician who manages your care.
The Bottom Line
The best time to care about heart health is before symptoms appear.
Regular health checks combined with healthy eating, physical activity and avoiding smoking can support cardiovascular health over the long term.
Frequently Asked Questions
How often should adults over 40 have their blood pressure checked?
The NHS advises that adults over 40 have their blood pressure checked at least every five years, and more often if it is higher than normal or if you have risk factors. Ask your healthcare professional what is right for you.
What is considered a healthy blood pressure?
The NHS says blood pressure is usually considered high if it is 140/90 mmHg or higher when checked by a healthcare professional, or 135/85 mmHg or higher when checked at home. Lower readings are generally better, and only a healthcare professional can interpret your own results.
Can lifestyle changes really lower blood pressure?
Yes. Eating less salt, being active, keeping a healthy weight, limiting alcohol and not smoking can all help lower blood pressure. If medication has been prescribed, continue taking it as directed.
Related Reading and Sources
- Heart-Healthy Eating After 40: A Simple Guide to Better Nutrition
- 10 Habits That Support a Longer, Healthier Life
- How to Manage Stress After 40
- NHS — High blood pressure (hypertension)
- NHS — NHS Health Check
See also: Brain Health After 40: 8 Habits That Support Memory.
See also: Blood Pressure After 40: Why Regular Checks Matter.