While not all the risk factors for aneurysms can be prevented, the three leading risk factors can. These are:
- smoking,
- atherosclerosis (narrowing of the arteries), and
- high blood pressure (hypertension).
Smoking
Smoking is a major risk factor for aneurysms because it causes atherosclerosis and raises your blood pressure. Smokers are four times more likely to develop an aneurysm than non-smokers.
The NHS Smoking Helpline can offer you advice and encouragement to help you quit smoking. Call the NHS Smoking Helpline on 0800 022 4 332, or visit the NHS Go Smokefree website.
Your GP or pharmacist can provide you with help and advice about giving up smoking.
Atherosclerosis
As well as smoking, one of the leading causes of atherosclerosis is eating a diet that is high in fat.
High fat foods can cause a build up of fatty plaques in your arteries. This is because fatty foods contain cholesterol. There are two main types of cholesterol:
- Low-density lipoprotein (LDL). This is mostly made up of fat, plus a small amount of protein. This type of cholesterol can block your arteries, so it is often referred to as bad cholesterol.
- High-density lipoprotein (HDL). This is mostly made up of protein, plus a small amount of fat. This type of cholesterol can reduce any blockage in your arteries, so it is often referred to as good cholesterol.
There are also two types of fat: saturated and unsaturated. Avoid food containing saturated fats because these will increase the levels of bad cholesterol in your blood.
Foods high in saturated fat include:
- meat pies,
- sausages and fatty cuts of meat,
- butter,
- ghee (a type of butter often used in Indian cooking),
- lard,
- cream,
- hard cheese,
- cakes and biscuits, and
- foods that contain coconut or palm oil.
However, eating a small amount of unsaturated fat will increase the level of good cholesterol and help reduce any blockage.
Foods that are high in unsaturated fat include:
- oily fish,
- avocados,
- nuts and seeds, and
- sunflower, rapeseed and olive oil
High blood pressure
The best way to prevent high blood pressure is to eat a healthy diet, maintain a healthy weight, exercise regularly, drink alcohol in moderation and avoid smoking.
Diet
A low-fat, high-fibre diet is recommended, including plenty of fresh fruit and vegetables (five portions a day) and whole grains. Llimit the amount of salt that you eat to no more than 6g (0.2oz) a day because too much salt will increase your blood pressure. About one teaspoonful of salt is equal to 6g.
Weight
Being overweight is a risk factor for having high blood pressure and your risk is increased further if you are obese.
The most scientific way to measure your weight is to calculate your Body Mass Index (BMI). This is your weight in kilograms divided by your height in metres squared. In the UK, people with a BMI from 25 to 30 are overweight, and those with an index above 30 are classed as obese. People with a BMI of 40 or more are morbidly obese.
The best way of losing weight if you are overweight is to reduce the amount of calories that you eat, and ensure that you take regular exercise. Your GP can provide you with further information and advice about how you can do this.
Exercise
Regular exercise will make your heart and blood circulatory system more efficient. It will help to lower your cholesterol level and keep your blood pressure at a healthy level.
For most people, 30 minutes of vigorous exercise a day, at least five times a week, is recommended. The exercise should be strenuous enough to leave your heart beating faster, and you should feel slightly out of breath afterwards. Examples of vigorous exercise include going for a brisk walk and walking up a hill.
Alcohol
Drinking excessive amounts of alcohol will cause a rise in your blood pressure, and it will also raise the cholesterol levels in your blood.
Sticking to the recommended limits of alcohol consumption is the best way to ensure that you reduce the risk of high blood pressure and aneurysms.
The recommended daily levels of alcohol consumption are three to four units of alcohol for men, and two to three units for women. A unit of alcohol is equal to about half a pint of normal strength lager, a small glass of wine, or a pub measure (25ml) of spirits.
