When you’re in your 30s or 40s (and beyond), life can feel like it’s moving at warp speed. Between juggling work, family, friendships, and everything in between, we can end up putting our health on the back burner.
However here’s the thing – these years are critical for your heart health.
Why? Because the choices you make now, will echo into your future, and your heart—literally—depends on it.1
Heart disease is the leading cause of death for women worldwide, and it doesn’t just affect women in their 60s and beyond. The seeds for cardiovascular issues are often planted decades earlier, silently building up risk factors during the years when you’re likely the busiest. That’s why prioritising heart-healthy habits in your 30s and 40s is non-negotiable.
So let’s dive into the habits that can help you protect your heart and keep you thriving well into the years ahead.
1. Regular heart screenings – know your numbers and take charge
When was the last time you had your blood pressure checked?
Or your cholesterol levels measured?
If you’re scratching your head trying to remember, it’s time to prioritise regular screenings. These check-ups are like giving your heart a performance review—it’s how you catch any red flags before they turn into major problems.
In your 30s and 40s, your risk factors for heart disease, such as high blood pressure, high cholesterol, and diabetes, can start creeping up. These conditions don’t usually announce themselves with big, dramatic symptoms. That’s why regular check-ups with your healthcare provider are crucial. Aim to have your blood pressure, cholesterol, and glucose levels checked at least once a year.
If you’re not sure what your numbers mean, don’t be shy—ask your doctor. Knowledge is power, and understanding your risk factors is the first step toward managing them.
2. Heart-healthy diet – what you eat can save your heart
Let’s talk about food. Not in the guilt-inducing, calorie-counting way, however in the let’s-nourish-your-heart kind of way. What you put on your plate matters more than you might realise, and adopting a heart-healthy diet is one of the most powerful tools you have.
Start by focusing on whole, nutrient-dense foods. Think colourful fruits and vegetables, whole grains like quinoa, lean proteins like pea, tofu or fish, and heart-friendly fats from sources like avocados, nuts, and olive oil. The Mediterranean diet is a fantastic blueprint—it’s delicious, satisfying, and scientifically proven to be great for your heart.
And let’s not forget about cutting back on the not-so-heart-friendly culprits. Limit your intake of processed foods, sugary snacks, and foods high in saturated fats. It’s not about deprivation; it’s about giving your body the fuel it needs to keep your heart pumping strong.
3. Physical activity – your heart’s best friend
If exercise feels like a chore, let’s reframe it – think of it as a love letter to your heart. Physical activity is one of the best gifts you can give yourself, and it doesn’t have to involve gruelling hours at the gym.
Experts recommend at least 150 minutes of moderate-intensity aerobic exercise per week. That’s just 30 minutes, five days a week—completely doable, right?
Brisk walking, cycling, swimming, or even dancing around your living room can all count. And let’s remember strength training. Building muscle not only helps with weight management, it also improves your overall cardiovascular health.
If you’re short on time, try breaking your workouts into smaller chunks. A 10-minute power walk here, a quick yoga session there—it all adds up.
4. Weight management – love your body by caring for your heart
We’re not talking about fitting into a certain size or chasing an unrealistic number on the scale. This is about maintaining a healthy weight for you, because excess weight—especially around your midsection—can put a strain on your heart, as can being underweight.
Carrying extra pounds can lead to high blood pressure, high cholesterol, and an increased risk of type 2 diabetes—all of which are major risk factors for heart disease. The goal isn’t perfection; it’s progress. Small, sustainable changes like eating more whole foods and moving your body regularly can make a big difference over time.
Celebrate your wins, no matter how small they seem.
Shed a kg?
Walked an extra block?
Cooked a healthy dinner?
That’s progress worth celebrating.
5. Smoking cessation – the ultimate heart-saving move
If you’re a smoker, quitting is the single best thing you can do for your heart. Yes, it’s hard—nobody’s denying that. However the benefits of quitting start almost immediately. Within just 24 hours of your last cigarette, your blood pressure and heart rate begin to normalise.
Smoking damages your blood vessels, increases your blood pressure, and accelerates the build up of plaque in your arteries. It’s a triple threat to your heart health. If you’ve tried to quit before and struggled, don’t lose hope. There are so many resources available, from nicotine replacement therapies to support groups.
You don’t have to do it alone.
And remember, it’s never too late to quit. Whether you’re 30, 40, or beyond, your heart will thank you.
6. Stress management – calm your mind, protect your heart
Let’s face it—stress is a part of life.
However chronic stress? That’s a whole different ball game, and it’s not one your heart wants to play.
When you’re stressed, your body releases stress hormones like cortisol and adrenaline, which can increase your blood pressure and heart rate. Over time, chronic stress can contribute to heart disease.
So, how do you manage stress in the chaos of everyday life?
Find what works for you.
Maybe it’s yoga or meditation.
Maybe it’s journaling, deep breathing, or spending time in nature.
Or maybe it’s as simple as saying ‘no’ to things that drain your energy. Prioritising your mental health is just as important as taking care of your physical health.
7. Adequate sleep – rest your way to a healthier heart
Sleep isn’t a luxury; it’s a necessity—especially when it comes to your heart. Adults need at least 7-9 hours of quality sleep each night, however let’s be honest, how often are you really hitting that target?
Sleep deprivation can lead to high blood pressure, increased stress hormones, and weight gain—all of which are bad news for your heart. If you’re struggling with sleep, start by setting a consistent bedtime, creating a calming night time routine, and limiting screen time before bed.
Remember, your body does its best repair work while you sleep. Treat it like the priority it is.
8. Limit alcohol intake – sip smart for your heart
Let’s talk about alcohol. While the occasional glass of wine can fit into a heart-healthy lifestyle, overdoing it can have serious consequences. Heavy drinking can raise your blood pressure, contribute to weight gain, and even weaken your heart muscle over time.
The key is moderation. For women, that means no more than one drink per day.
9. Awareness of menopause-related risks – navigating a new chapter
For women, menopause marks a significant transition—not just hormonally however also in terms of heart health. As oestrogen levels decline, your risk of heart disease can increase. This makes the habits you build in your 30s and 40s even more important.
During and after menopause, your body may become more prone to weight gain, high blood pressure, and high cholesterol. Regular check-ups become even more crucial during this time. Talk to your doctor about your heart health and any changes you’ve noticed.
And remember, menopause isn’t the end—it’s a new beginning.
By taking care of your heart, you can embrace this chapter with strength and vitality.
Wrapping it all up
Your 30s and 40s are an incredible time of life—a time to build, grow, and thrive. However they’re also a time to take a hard look at your health and make sure you’re setting yourself up for a strong, vibrant future.
Heart health isn’t just about avoiding disease; it’s about living your best life. It’s about having the energy to chase your kids, the stamina to pursue your passions, and the peace of mind that comes from knowing you’re doing everything you can to take care of yourself.
Start small.
Pick one or two habits to focus on and build from there.
And remember, every step you take toward a healthier heart is a step toward a healthier, happier you.
See you on this week’s #AlivewithFi 🙂
Fi Jamieson-Folland D.O., I.N.H.C., is The LifeStyle Aligner. She’s an experienced practitioner since 1992 in Europe, Asia and New Zealand as a qualified Osteopath, Integrative Nutrition Health Coach, speaker, educator, writer, certified raw vegan gluten-free chef, and Health Brand Ambassador.
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1 Research backing the value of heart-healthy habits from the NIH – https -//pmc.ncbi.nlm.nih.gov/articles/PMC10460604/# -~ -text=Conclusions,improve%20overall%20cardiovascular%20well%2Dbeing.