Cycling is one way to protect the heart
A regular routine of exercise, sensible eating, maintaining a healthy weight, moderate alcohol consumption and no smoking can halve the risk of heart failure in those over 65.
Heart failure affects nearly one million Britons each year and can leave them with a life expectancy worse than cancer patients.
Experts say heeding the advice and following the rules is like "discovering a new drug that lowers the risk of heart failure by 50 per cent".
The results are the clearest sign yet clean-living is the cheapest and most effective way of avoiding an early grave.
Dr Liana Del Gobbo, who carried out the research, said: "It's encouraging to learn older adults can make simple changes to reduce their heart failure risk, like engaging in moderate physical activity, not smoking and maintaining a healthy weight.
"Although dietary patterns were not related to heart failure risk in this study, eating a healthy diet is of critical importance for preventing other cardiovascular diseases, Type 2 diabetes, and other chronic diseases."
High blood pressure, coronary heart disease, heart muscle weakness, heart valve disease and irregular heartbeats increase the chances of heart failure. Tell-tale signs include shortness of breath, swelling of feet, ankles, stomach and lower back, and chronic fatigue.
Scientists from the Friedman School of Nutrition Science and Policy at Tufts University, Boston, tracked almost 5,000 adults aged 65 and over who did not initially have signs of the condition
It's encouraging to learn older adults can make simple changes to reduce their heart failure risk, like engaging in moderate physical activity, not smoking and maintaining a healthy weight
Over 21 years their diet, walking habits, leisure activity, exercise intensity, alcohol use, smoking status, weight, height, waist circumference and heart health were monitored.
During the study there were 1,380 cases of heart failure.
Researchers found eating foods containing high amounts of salt was associated with a 15 per cent increased risk of heart failure.
Yet those who walked at a modest two miles an hour or faster had a 26 per cent lower risk.
Taking part in exercise that burned more than 845 or more calories a week, not smoking, modest alcohol intake of one drink or more a week - but not more than two drinks a day - and maintaining a body mass of less than 30 were also associated with significantly reduced rates.
Tellingly, those obeyed four or more of the golden rules were half as likely to have heart failure as those who embraced one or none.
Dr David Maron, director of preventive cardiology at Stanford School of Medicine, said: "This analysis provides evidence to support inexpensive lifestyle interventions.
"It makes sense for us and our patients to walk briskly, drink modestly (and responsibly), avoid obesity and not smoke.
We already know these behaviours have ample health benefits and prevention of heart failure may be an additional advantage."
The advice might sound straightforward but British health chiefs said the report was a "salutary warning" to millions beset by poor health.
Experts say that in an age of medical advances we have lost sight of the much simpler fact a healthy, active lifestyle is more powerful than any drug in preventing ill health and increasing life expectancy.
Professor Jeremy Pearson, associate medical director at the British Heart Foundation, said: "This research shows that not smoking, maintaining a healthy weight and getting plenty of exercise are associated with a significantly reduced risk of heart failure, a really debilitating disease.
We know that even small changes can make a big difference to your heart health and it's never too late to start."
The National Obesity Forum said predictions that half the British population will be obese by 2050 underestimate the scale of the crisis.
Official estimates say obesity costs the NHS £5.1billion a year, while alcohol-related diseases cost £3.5billion.
Treating smoking-related illnesses lands the health service with a £3billion annual bill - more than £50million a week.
The latest findings are published in the American College of Cardiology journal Heart Failure.