By Olivia Stringer
A doctor says a “three to five minute burst” of exercise between meetings could be what “makes the difference” in reducing the risk of heart disease.
Heart disease is the leading cause of death for women, men and people of most ethnic and racial backgrounds in the United States, according to the Centers for Disease Control and Prevention.. The CDC reports that one person dies every 34 seconds from cardiovascular disease in the country.
NHS General Practitioner Dr. Reem Hasan says that you don’t need an extreme diet or exercise routine to massively lower your risk of being affected.
“Small changes, done daily, are what protect your heart over the long term”, said the doctor at Covent Garden Medical Centre, in London, whose clinical interests include preventative medicine.
1. Move regularly
Dr. Hasan revealed that regular activity is one of the most effective ways to protect cardiovascular health.
“A brisk 30-minute walk a day can lower blood pressure, reduce inflammation, and strengthen the heart”, she said.
If you work an office job, Dr. Hasan recommended taking small 3–5-minute bursts of movement between meetings.
“It’s not about perfection or intensity; consistency is what makes the difference.”
2. Keep alcohol intake low
Dr. Hasan revealed that your heart performs best with low or no levels of alcohol.
The expert recommended following the NHS guidance, and having no more than 14 units of alcohol per week.
“Even cutting down by just a few units a week can improve wellbeing within months”, she said.
“Build in 2–3 consecutive alcohol-free days, giving your blood pressure and heart rhythm time to reset.”
3. Have regular health checks
Dr. Hasan explained that many cardiovascular risk factors develop quietly, without symptoms.
Because of this, the expert advised people to be aware of their:
Blood pressureCholesterol profileBlood glucose/Hba1CWeight and waist circumference
“A quick GP, pharmacy or workplace health check can identify early changes, long before they become dangerous”, she said.
“Early intervention is one of the most powerful ways to prevent serious heart problems.”
4. Base meals around plants
Basing your meals around vegetables, whole grains, beans, lentils, nuts and seeds, will greatly reduce your risk of heart disease, Dr. Hasan said.
The expert recommended making your plate as colorful as possible, to ensure a wide wide spectrum of antioxidants and nutrients.
“It’s not about the perfect diet, simply shift your plate towards plants most of the time and consider how to incorporate elements of the Mediterranean diet in your routine”, she said.
“This diet emphasizes plant-based foods, healthy fats (like olive oil), lean proteins, and whole grains, with moderate consumption of fish and minimal red meat, promoting heart health and overall well-being.”
5. Prioritize sleep and manage stress proactively
Aiming for 7-9 hours of sleep a night helps to support blood pressure, metabolism and hormone balance, Dr. Hasan said.
The expert also advised managing stress with simple, regular practices such as deep breathing, short walks outdoors, journalling and mindfulness.
“Chronic stress and poor sleep raise inflammation, increase blood pressure and drive unhealthy coping behaviors”, she said.
“Looking after your mental wellbeing is essential preventive care for your heart.”
