Janis Morrissey
Director of Health Promotion, Information and Training, Irish Heart Foundation
While heart disease and stroke are among the leading causes of death in Ireland, the good news is that up to 80% can be prevented through lifestyle changes.
Your heart is a muscle that pumps oxygen-rich blood around your body. Over time, fatty plaque can build up in your arteries, making it harder for blood to flow. This increases the risk of heart attacks and strokes.
Factors that impact heart health
Your heart health is linked to where you grew up, the world around you and your access to clean air, green spaces, education and healthcare. While some risk factors, such as age and family history, cannot be changed, many others can be managed.
Common risk factors include high blood pressure, high “bad” (LDL) cholesterol, type 2 diabetes, smoking or vaping, excess weight, physical inactivity, unhealthy eating habits, alcohol use and ongoing stress. These risks often increase with age, but making small, realistic changes can greatly improve heart health.
Stopping smoking or vaping is the single most important action you can take for your heart.
Lifestyle changes for a healthier heart
A heart-healthy diet includes plenty of fruit and vegetables, wholegrains, beans and lentils, nuts, seeds, fish and healthy fats like olive or rapeseed oil. Limiting salt, sugary foods, processed meats and foods high in unhealthy fats is also important.
Staying active keeps your heart strong. You don’t need a gym membership — activities like walking, gardening, housework and playing with grandchildren all count. Aim for 150 minutes of moderate activity each week and try to sit less throughout the day.
Stopping smoking or vaping is the single most important action you can take for your heart. It is never too late to quit, and the health benefits begin almost immediately. Drinking less alcohol, managing stress, getting enough sleep and taking prescribed medication also play a vital role.
Finally, know your numbers. Regular checks of blood pressure, cholesterol, blood sugar and pulse can spot problems early — even when you feel well.
Your heart health matters at every age. Small steps taken today can protect your health for years to come. See irishheart.ie for support and information.
