Lifestyle changes
Making lifestyle changes is a very effective way of preventing, or reversing, the process of atherosclerosis, as well as reducing your risk of developing a cardiovascular disease (CVD), such as a coronary heart disease, heart attack or stroke.
There are five ways you can help reduce your risk of developing further coronary heart disease:
- stop smoking (if you smoke)
- eat a healthy diet
- take regular exercise
- lose weight (if you are overweight or obese)
- moderate your consumption of alcohol
These lifestyle changes are discussed in more detail below.
Smoking
If you smoke, it is strongly recommended that you quit as soon as possible. The NHS Smokefree website can provide you with support and advice. Your GP will also be able to recommend and prescribe medication that can help you give up.
See the Health A-Z topic about Quitting smoking - treatment for more information and advice.
Diet
It is recommended that you eat two to four portions of oily fish a week. Oily fish contains a type of fatty acid called omega-3. Omega-3 can help lower your cholesterol levels.
Good sources of omega-3 include:
- herrings
- sardines
- mackerel
- salmon
- trout
- tuna
If you are unable, or unwilling, to eat oily fish, your GP may recommend that you take an omega-3 food supplement. However, you should never take a food supplement without first consulting your GP. Some supplements, such as beta-carotene, can be harmful.
It is also recommended that you eat a Mediterranean-style diet. This means that you should eat more bread, fruit, vegetables and fish, and less meat. Replace butter and cheese with products that are vegetable and plant-oil based, such as olive oil.
Weight management
If you are overweight, or obese, you should lose weight, and maintain a healthy weight by using a combination of regular exercise and a calorie-controlled diet.
See the Health A-Z topic about Obesity - treatment for more information and advice.
Alcohol
If you drink alcohol, you should not exceed the recommended daily limits (3-4 units a day for men, and 2-3 units a day for women).
A unit of alcohol is roughly half a pint of normal strength lager, a small glass of wine or a single measure (25ml) of spirits. Regularly exceeding the recommended alcohol limits will raise your blood pressure and your cholesterol level, which will increase your risk of developing CVD.
You should contact your GP if you find it difficult to moderate your drinking. Counselling services and medication can help you to reduce your alcohol intake.
See Alcohol misuse - treatment for more information and advice.
Regular exercise
A minimum of 30 minutes of vigorous exercise a day, five times a week, is the recommended amount of exercise. The exercise should be strenuous enough to leave your heart beating faster, and you should feel slightly out of breath afterwards.
Activities that you could incorporate into your exercise programme include:
- brisk walking
- hill climbing
- running
- cycling
- swimming
If you find it difficult to achieve 30 minutes of exercise a day, you should start at a level that you feel comfortable with. For example, you could do five to ten minutes of light exercise a day and then gradually increase the duration and intensity of your activity as your fitness begins to improve.
See the Live Well guide to fitness for more information and advice about how to exercise.
