You probably don’t think about your heart much—until something goes wrong. But one respected British doctor, Dr. Hilary Jones, wants you to change that. He’s sending out a clear warning about a daily habit that could silently double your chances of having a heart attack. And the worst part? Millions of people are still doing it.
Let’s break down his powerful message, why it matters, and how you can take simple steps to protect the organ that never takes a break: your heart.
“Your Heart Is Worth Looking After”
During a recent segment on Healthspan’s Instagram channel, Dr. Hilary Jones—well known for his appearances on Good Morning Britain—delivered a passionate reminder using a life-sized anatomical heart model.
“This is exactly what your heart looks like,” he said, holding it up. “It works nonstop for you, pumping blood and oxygen through your body 24/7. Doesn’t it deserve to be cared for?”
And caring for it isn’t complicated. He emphasized the basics: exercise, healthy weight, cholesterol control, stress management, and—perhaps most importantly—quitting smoking.
Smoking: The Hidden Enemy of Your Heart
Dr. Hilary didn’t mince words: “Don’t smoke—your heart hates that.” And he’s right. Smoking is one of the most dangerous lifestyle habits for your cardiovascular system. The chemicals in tobacco smoke damage the lining of your arteries, making it easier for fatty deposits to stick and build up.
That process, called atherosclerosis, narrows the arteries, strains the heart, and increases the risk of heart attacks and strokes. Even secondhand smoke carries serious risks.
According to the UK’s NHS:
- Smokers are two to four times more likely to develop coronary heart disease
- Smoking raises blood pressure, another risk factor for heart attacks
- It also lowers oxygen levels in the blood, forcing your heart to work harder
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Why This Risk Is So Real
Think about it—every time you light a cigarette, you’re increasing inflammation, reducing oxygen, and weakening your arteries. Over time, it’s like sandpaper against your blood vessels. Eventually, they wear down and give out.
The numbers don’t lie: smokers are more than twice as likely to suffer a heart attack than non-smokers. It’s not just a risk—it’s a guarantee if you don’t make changes.
Quitting Smoking: The Best Gift You Can Give Your Heart
The good news? It’s never too late to quit, and the benefits start almost immediately.
Dr. Hilary emphasized that quitting smoking:
- Cuts your heart disease risk in half within a year
- Lowers your chance of stroke and multiple types of cancer
- Boosts your lung function and physical stamina
- Improves your mood and mental health
Resources like nicotine replacement therapies, medications, apps, support groups, and NHS counseling can make the journey easier. You’re not alone—and every day without a cigarette is a win for your heart.
Cholesterol and Weight: Two More Enemies You Can Tackle
Besides smoking, Dr. Hilary pointed to two other major threats to your heart: bad cholesterol and excess weight.
High levels of LDL cholesterol contribute to plaque buildup, just like smoke damage does. That plaque narrows arteries, restricts blood flow, and can cause heart attacks.
As for weight, he put it plainly: “Don’t strain it [your heart] by carrying too much weight. Exercise it regularly—it’s a muscle—it loves a bit of action.”
Regular physical activity:
- Improves circulation
- Lowers blood pressure
- Controls blood sugar
- Helps shed extra pounds
Even 30 minutes of walking per day can make a noticeable difference. Your heart doesn’t need perfection—it just needs consistency.
Stress: The Silent Saboteur
Stress doesn’t always show up as chest pain or high blood pressure. Sometimes it just feels like tension, fatigue, or anxiety. But over time, it wears your heart down.
“Life can be pretty stressful, can’t it?” Dr. Hilary said. “Constant, relentless, exhausting—but too much stress is bad for our heart.”
He recommends carving out time every day to relax and recharge. Whether that’s a walk, quiet meditation, a warm bath, or just turning your phone off for 10 minutes—make space to reset. Your heart needs it more than you know.
High Blood Pressure: A Danger You Might Not Even Know You Have
“Millions of people are walking around with high blood pressure and don’t even know it,” Dr. Hilary explained. It’s one of the biggest threats to heart health, and often it comes with zero symptoms.
That’s why he encourages everyone to monitor their blood pressure at home or check it with a GP or pharmacist regularly. Early detection can mean the difference between prevention and a sudden emergency.
Home monitors are affordable and easy to use. By checking regularly, you can catch problems early and take action before it’s too late.
Small Habits, Big Changes
Everything Dr. Hilary recommends can be broken down into simple, manageable habits. No crash diets. No gym marathons. Just small changes that stack up over time.
Here’s a quick heart health checklist:
- Quit smoking (or start the process today)
- Check your blood pressure
- Move your body daily
- Eat a balanced diet with lots of fruits, veggies, and whole grains
- Cut back on processed foods, sugar, and trans fats
- Sleep 7–9 hours a night
- Make time to relax and breathe
You don’t need to do everything at once. Just start. Because the longer you wait, the more damage is being done in the background.
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Final Thoughts: Give Your Heart the Care It Deserves
Dr. Hilary Jones’s message couldn’t be clearer: your heart gives everything for you—it’s time to give back. Smoking, poor diet, stress, and inactivity are common habits, but they’re also preventable risks.
Start with one habit. Quit smoking, check your blood pressure, or take a walk. Every small choice makes a big difference. And your heart? It’ll thank you with every beat.
Because at the end of the day, your heart isn’t asking for much—just that you look after it the same way it’s been looking after you.
