Smoking accelerates cardiovascular damage by narrowing arteries, increasing clot risk and reducing oxygen delivery. It also rapidly depletes antioxidants, with every cigarette burning through around 25mg of vitamin C. Within days of quitting, blood pressure, heart rate and circulation begin to improve. 

Prolonged sitting quickly impairs blood vessel function, while regular movement can reduce cardiovascular risk by up to 35%. Physical activity improves blood pressure, blood sugar control and insulin sensitivity. Aim for around 150 minutes of moderate to vigorous movement each week – but remember, consistency matters more than intensity. 

Long-term stress damages blood vessels in the same way poor diet does. Brain imaging studies show chronic stress contributes to endothelial dysfunction, increased inflammation and elevated blood pressure. Stress also raises cortisol, which disrupts blood sugar regulation and accelerates plaque formation. Simple daily tools such as slow breathing, humming, time outdoors and intentional pauses help regulate the nervous system and protect the heart. 

Excess visceral fat around the abdomen fuels inflammation, worsens insulin resistance and disrupts hormone balance. In the UK, excess body fat contributes to around one in nine cardiovascular deaths. Supporting metabolic health through consistent movement, adequate sleep and balanced nutrition is far more protective than focusing on weight alone. 

A Mediterranean style of eating is consistently linked to lower cardiovascular risk. Diets rich in vegetables, fruit, legumes, whole grains, nuts, seeds and fish – with extra virgin olive oil replacing saturated fats – reduce inflammation, improve insulin sensitivity and support the gut microbiome. Long-term studies show this pattern can reduce heart disease risk by nearly 50%. Spreading protein evenly across meals, rather than loading it all at dinner, also improves blood sugar control and reduces cardiovascular strain overnight. 

Red, purple and blue plant foods contain anthocyanins, powerful antioxidants that protect blood vessels from oxidative damage. Berries, beetroot, red cabbage, black grapes and tart cherries all support vascular health. Many are also rich in vitamin C, which increases nitric oxide production, supporting circulation and healthy blood pressure. Garlic offers additional protection by helping lower cholesterol, reduce blood pressure and protect against clot formation. 

Chronically elevated blood sugar damages the endothelium and accelerates plaque formation. Diabetes is linked to around one in ten cardiovascular deaths in the UK. Prioritise protein, fibre and healthy fats at every meal; avoid refined sugars and trans fats; and be mindful that late-night heavy meals can impair overnight blood pressure dipping – a key marker of heart health.

Average salt intake in UK men exceeds recommended limits, raising blood pressure and cardiovascular risk. Reducing table salt helps but increasing potassium-rich foods such as leafy greens, beans, lentils and potatoes actively counterbalances sodium’s effects on blood pressure and supports heart rhythm. 

A healthy gut microbiome produces short-chain fatty acids that help regulate cholesterol, reduce inflammation and protect blood vessels. Yet only 12% of men reach the recommended 30g of fibre per day. Increasing vegetables, fruit, legumes and whole grains supports both gut and cardiovascular health, and these benefits can begin within days. 

Omega-3 fatty acids help reduce inflammation, lower blood pressure and decrease clot risk. Magnesium supports blood pressure regulation, blood sugar balance and heart rhythm, and levels are often lower in men with cardiovascular disease. CoQ10 protects blood vessels from oxidative damage and supports cellular energy production. Vitamin C supports nitric oxide synthesis and vascular integrity. Taurine helps protect blood vessels from glucose-related damage and supports circulation, particularly in men with metabolic challenges.