When we're in our 30s, there’s a lot competing for our attention when it comes to  health. We think about our skin, hormones, fertility, fitness, weight and perhaps  whether we're getting enough sleep. 

Heart health? That can feel like something to worry about much later on. But I think we need to shift that thinking. 

A cardiologist colleague once described prevention to me as building awareness at  the top of the cliff, rather than waiting to be the ambulance at the bottom. That  message stayed with me, because it captures exactly why conversations about heart  health need to begin earlier. 

The habits we establish in our 30s can influence our health for decades to come,  which is why my philosophy is simple: your heart health at 60 starts at 30. 

Cardiovascular disease doesn't usually begin at the point of diagnosis. Risk can build  over decades, which is why things like blood pressure, cholesterol, blood glucose, 

smoking, body weight and physical activity matter even when we're younger and  feeling perfectly well. 

That doesn't mean women in their 30s should suddenly become anxious about heart  disease. Quite the opposite. It simply means recognising that this is an important  window to start building everyday habits that support our cardiovascular and  metabolic health over the long term. 

For women, heart health is a lifelong conversation 

One of the reasons I think we need to talk about this earlier is that women's  cardiovascular health doesn't suddenly become relevant after menopause. 

There are factors throughout a woman's life that can provide important clues about  her longer-term cardiovascular health. Conditions such as PCOS, gestational  diabetes, preeclampsia and high blood pressure during pregnancy don't mean heart  disease is inevitable, but they can be an opportunity to begin monitoring and  managing risk earlier. 

Then, as we move into perimenopause and menopause, hormonal changes can  affect things such as cholesterol, blood pressure, body composition and where we  tend to store fat. 

Rather than waiting until these changes occur, our 30s give us an opportunity to  establish the foundations earlier. 

And the good news is that many of the things that support our heart aren't  complicated at all. 

It starts with the everyday habits we already know matter, including eating well,  moving regularly, maintaining a healthy weight, not smoking, sleeping well and  managing stress. It is also important to know your blood pressure, cholesterol, blood  glucose and waist measurement, particularly if you have a family history of  cardiovascular disease or have experienced female specific risk factors. 

The type of fat you eat matters too 

For years, dietary fat was often treated as something we simply needed to eat less  of. We now understand that it’s the type of fat that really matters. 

Foods such as nuts, seeds, avocado, extra virgin olive oil and oily fish can provide  healthy unsaturated fats as part of a balanced diet. 

Oily fish such as salmon, sardines, mackerel and trout is particularly valuable  because it provides EPA and DHA, along with high-quality protein and other  important nutrients. 

Plant foods such as chia seeds, flaxseeds and walnuts are valuable sources of  healthy fats too, but they provide a different form of omega-3 known as ALA, which  the body only converts into EPA and DHA in limited amounts.

My approach as a dietitian is always food first. But for people who don't regularly eat  oily fish, supplements can provide a more consistent amount of EPA and DHA. 

Not all omega-3s are created equal  

When choosing an omega-3 supplement, it’s worth looking beyond the number on  the front of the bottle. Look at how much EPA and DHA it actually provides, as well  as the form and source. 

Conventional fish oil and krill oil both provide EPA and DHA, but krill oil naturally  carries much of its omega-3 in phospholipid form, which differs from many  conventional fish oil formulations. Research suggests this form can support efficient  absorption and use by the body. 

And source matters too. If we’re choosing something because we believe it’s good  for our health, we also want to feel confident it isn’t harming the planet in the  process. 

Antarctic krill is a good example. It comes from one of the world’s most sustainably  managed fisheries, with strong international oversight designed to protect krill  populations and the Antarctic ecosystem they support. 

Start with what you can do today 

You don't need to overhaul your life because you've turned 30. Heart health is built  through the small things we do consistently over time. 

For women in particular, I'd encourage paying attention to what our bodies are telling  us throughout different stages of life and talking to a healthcare professional about  individual risk factors. 

World Heart Day is a useful reminder that we shouldn't wait until heart health feels  urgent before we start thinking about it. 

Starting in our 30s is not about creating fear. The earlier we understand our  individual risk factors, the more opportunity we have to act - and to positively  influence our cardiovascular health over the decades ahead. 

Because the choices we make for our health today aren't just about how we look or  feel now. They're an investment in the woman we want to be at 60, 70 and beyond.