Heart Health for Active People: Training, Food and Omega-3

When people think about training, they usually think about muscles, strength or a race time. Yet one of the biggest benefits of staying active is what it does for your heart and circulation. Heart and circulatory diseases still account for around a quarter of all deaths in the UK, according to the British Heart Foundation, and many of the risk factors are things everyday habits can influence.

This guide brings together the UK guidance on activity and diet for heart health, what recent research says about different types of exercise, and where omega-3 fits in.

How much exercise does your heart need?

The UK Chief Medical Officers recommend that adults do at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week, plus muscle-strengthening activities on at least two days. Moderate activity raises your heart rate and makes you breathe faster, but you can still talk; vigorous activity makes it hard to say more than a few words.

Cardio, weights or both?

The good news for gym-goers is that all forms of exercise count. A large 2023 meta-analysis in the British Journal of Sports Medicine (Edwards and colleagues), covering 270 randomised trials, found that aerobic exercise, dynamic resistance training, high-intensity interval training and combined training all lowered resting blood pressure. Isometric exercise, where you hold a position such as a wall squat or plank, showed the largest average reductions.

For most people the best plan combines:

• 2–3 strength sessions a week covering all major muscle groups
• Regular cardio: brisk walking, cycling, running, rowing or swimming
• A few isometric holds: 2–4 rounds of a 1–2 minute wall squat or plank are easy to add at the end of a session
• Less sitting: break up long periods at a desk with short walks

If you have a heart condition, high blood pressure or are new to exercise, check with your GP before starting more intense training, and avoid holding your breath during heavy lifts or long holds.

Eating for a healthy heart

Fibre

UK adults are advised to eat 30 g of fibre a day, but most of us manage closer to 20 g. Oats, barley, beans, lentils, wholegrains, fruit, vegetables, nuts and seeds all help close the gap.

Salt

Adults should have no more than 6 g of salt a day (about a teaspoon). Most of it comes from bread, processed meat, ready meals, sauces and snacks rather than the salt shaker, so check the traffic-light labels.

Fats

The NHS advises swapping saturated fats (butter, fatty meat, pastries) for unsaturated fats such as olive oil, rapeseed oil, nuts, seeds and avocado. The guideline maximum for saturated fat is 30 g a day for men and 20 g a day for women.

Oily fish

NHS guidance is to eat at least two portions of fish a week, one of which should be oily, such as salmon, mackerel, sardines, trout or herring. A portion is about 140 g. Oily fish is the main dietary source of the long-chain omega-3 fats EPA and DHA.

Where omega-3 supplements fit in

EPA and DHA contribute to the normal function of the heart. The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA. One portion of oily fish a week goes a long way towards that, but surveys consistently show many people in the UK eat less oily fish than recommended.

If you rarely eat oily fish, an omega-3 supplement is a convenient way to get EPA and DHA. Look for a product that clearly states the amount of EPA and DHA per daily serving, not just the total fish oil.

Fish oil supplements are not suitable for everyone. If you take blood-thinning medication or have a bleeding disorder, speak to your doctor before using one.

Know your numbers

Many heart risk factors have no symptoms, so checking is the only way to know:

• Blood pressure: pharmacies offer free checks for adults over 40 in England, and home monitors are widely available.
• Cholesterol: checked with a simple blood test.
• NHS Health Check: adults in England aged 40–74 without certain existing conditions are invited every five years.
• Waist measurement: a waist of more than half your height is linked to higher health risks.

Five habits to start this week

1. Add a 20-minute brisk walk on non-gym days.
2. Finish two sessions with three wall-squat holds.
3. Swap one red-meat meal for salmon, mackerel or sardines.
4. Switch to wholegrain bread and porridge oats.
5. Book a blood pressure check if you have not had one in the last year.

Stopping smoking, keeping alcohol within the UK guidelines and getting enough sleep matter just as much as anything you do in the gym.

Products mentioned in this article

FAQs

Is weight training good for your heart?

Yes. Research shows resistance training lowers resting blood pressure, and UK guidelines recommend muscle-strengthening activity on at least two days a week alongside cardio.

How much omega-3 do I need for heart health?

EPA and DHA contribute to the normal function of the heart with a daily intake of 250 mg of EPA and DHA, which you can get from oily fish or a supplement.

What is the best exercise for blood pressure?

All types of exercise help. In a large 2023 meta-analysis, isometric exercises such as wall squats showed the largest average reductions, but combining cardio and strength training is the best all-round approach.

Can I get enough omega-3 from plant foods?

Flaxseed, chia and walnuts provide ALA, a plant omega-3, but the body converts only small amounts into EPA and DHA. Algae-based supplements are an option for vegetarians and vegans.

Should I see a doctor before exercising?

If you have a heart condition, high blood pressure, chest pain or dizziness on exertion, or have been inactive for a long time, speak to your GP first.

Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.