Building Strong Hearts: Tackling Cardiovascular Risk in the Construction Industry

In the construction industry, physical strength and long hours are part of the job. But while workers are lifting heavy loads and braving the elements, many are unaware of the heaviest burden they carry - cardiovascular disease (CVD) risk.

CVD remains the leading cause of death worldwide, and in the UK alone, it claims nearly 180,000 lives annually - about 1 in every 4 deaths, according to the British Heart Foundation. Construction workers, despite being physically active, face above-average risk due to poor diet, stress, inconsistent routines, and high rates of smoking and alcohol use.

Heart disease doesn't just affect individuals - it affects entire teams, projects, and companies. Fortunately, nutrition is one of the most powerful, and accessible, tools to protect heart health on and off the job.

Why construction workers are more vulnerable

Construction workers often face a “perfect storm” of risk factors for heart disease, including:

• Long hours, shift work, and lack of sleep

• High physical and mental stress

• Smoking rates are nearly 50% higher than the general workforce

• Irregular meals and limited access to healthy food during workdays

These factors contribute to increased rates of:

• High blood pressure

• High LDL (“bad”) cholesterol

• Type 2 diabetes

• Obesity

• Sudden cardiac events, including heart attacks on site

The power of nutrition in preventing heart disease

Up to 80% of premature heart disease and strokes are preventable through lifestyle changes, with diet playing a central role. Food directly influences your blood pressure, cholesterol levels, inflammation, blood sugar, and weight which are all key drivers of heart disease. Making small, consistent changes - starting with what’s on your plate - can lead to big improvements in heart health

Eat more of these heart-protective foods:

·         Wholegrains – oats, quinoa, and brown rice are high in soluble fibre. They help to regulate blood sugar and reduce LDL cholesterol

·         Fatty fish (minimum 2 x a week) – Salmon, mackerel, herring, anchovies and sardines are rich in omega-3s, which lower inflammation and support heart health

·         Leafy greens – including spinach, kale, and Swiss chard contain potassium and nitrates that support healthy blood vessel function

·         Nuts & seeds – almonds, walnuts, flaxseeds, and chia seeds are heart-healthy snacks packed with unsaturated fats and fibre

·         Berries – strawberries, blueberries, and blackberries contain antioxidants that help protect blood vessels

·         Beans & lentils – are great sources of plant-based protein and fibre, and help to stabilise blood sugar

·         Olive oil – is a healthier fat option for cooking linked to lower rates of heart disease

·         Dairy in moderation - a good source of calcium and potassium, which help to regulate blood pressure by counteracting the effects of sodium

Cut back on these high-risk foods:

·         Processed meats – such as bacon, sausages, and deli meats which are high in salt and saturated fat

·         Fried or fast foods – are often cooked in trans fats which raise LDL cholesterol and promote inflammation. They are also full of empty calories

·         Sugary beverages – avoid energy drinks and fizzy drinks that spike blood sugar and increase triglycerides

·         White bread and refined carbs – these raise blood sugar without offering lasting energy, promoting obesity and increased triglyceride production

·         Salt-rich snacks – crisps and instant noodles can contribute to high blood pressure, a major CVD risk factor

The Mediterranean diet: A gold standard

Numerous studies show that men who follow a Mediterranean-style diet which is rich in fruits, vegetables, wholegrains, olive oil, and lean protein have a significantly lower risk of heart disease. It’s not just about what’s included, but also what’s limited: red meat, processed food, and refined sugar.

Smart nutrition for long days on site

Realistically, many workers won’t have time for a sit-down lunch but that doesn’t mean they can’t eat better. Here are practical tips for staying heart-healthy on the job:

• Start the day with wholegrains (like porridge) and fruit instead of fried breakfasts

• Meal prep at night: Pack heart-healthy sandwiches (wholegrain bread, turkey, veggies) and snacks (nuts, fruit, low added sugar protein bars)

• Hydration helps the heart: Carry a large water bottle and avoid relying on energy drinks

• Plan your breaks: Take10 minutes to eat properly instead of grabbing fast food on the way home

• Look for high protein and fibre options as these will help you stay full for longer and maintain steady energy throughout the day

Heart-healthy lunchbox ideas

No-mess breakfast
Overnight oats with chia seeds, blueberries, and a spoonful of peanut butter

Quick wrap
Wholegrain tortilla wrap with turkey, hummus, spinach and an apple

Power snack box
2 boiled eggs, unsalted almonds, cherry tomatoes, carrot sticks, wholegrain crackers

Hydration boost
Water bottle flavoured with a small amount of fruit juice or fresh fruit and a banana

Protein-packed leftovers
Grilled chicken, brown rice, and roasted vegetables in a microwave-safe container][GH1] 

Lifestyle tips beyond diet

Nutrition is crucial, but it's part of a bigger picture. For optimal heart health, men should:

• Get regular exercise (at least 150 minutes of moderate activity per week)

• Stop smoking and limit your alcohol intake

• Manage stress through mindfulness, hobbies, or therapy

• Stay on top of routine check-ups and monitor your blood pressure and cholesterol

How employers can support heart health

Companies that promote wellness see real returns including lower absenteeism, reduced health costs, and increased productivity. Consider:

• Stocking vending machines and canteens with healthy snacks and low-sugar drinks

• Hosting on-site health screenings for cholesterol, blood pressure, and blood glucose

• Providing education through wellness talks or posters on heart-healthy eating

• Encouraging drinks breaks during hot or high-stress jobs

The cost of inaction

According to the British Heart Foundation, CVD costs the UK economy an estimated £7.4 billion annually through healthcare costs and lost productivity. For the construction sector, where work is physically demanding and often carried out in high-risk or remote environments, the implications are serious.

A cardiac event on-site can lead to:

·         An immediate medical emergency

·         Disrupted projects and downtime

·         Higher insurance and compensation costs

·         Absenteeism and loss of skilled labour

Preventive action, particularly around nutrition and lifestyle, can drastically reduce this risk. For construction firms, investing in heart health isn’t just about caring for your workforce. It’s a strategic move that protects your people, your projects, and your bottom line.

A heart-healthy workforce is a reliable, safe, and productive workforce. By fuelling the body with the right nutrients, and encouraging healthier routines, workers and employers alike can lay the groundwork for longer, healthier lives.

Heart health deserves the same attention as physical safety - because without a healthy heart, no one can do their job effectively or safely. It’s time to start eating with intention and moving with purpose – your heart with thank you.