There are several ways that you can help to reduce your risk of developing coronary heart disease (CHD), these include reducing your blood pressure and cholesterol levels. There are a number of ways you can do this, including:
Eat a healthy, balanced diet
A low-fat, high-fibre diet is recommended, including plenty of fresh fruit and vegetables (five portions a day) and whole grains. You should limit 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. Six grams of salt is about one teaspoonful.
There are two types of fat: saturated and unsaturated. You should avoid food containing saturated fats because these will increase your cholesterol levels.
Foods high in saturated fat include:
- meat pies
- sausages and fatty cuts of meat
- butter
- ghee - a type of butter that is often used in Indian cooking
- lard
- cream
- hard cheese
- cakes and biscuits
- foods that contain coconut or palm oil
However, a balanced diet should include a small amount of unsaturated fat, which will help reduce your cholesterol levels.
Foods high in unsaturated fat include:
- oily fish
- avocados
- nuts and seeds
- sunflower, rapeseed, olive and vegetable oils
Be more physically active
Combining a healthy diet with regular exercise is the best way to maintain a healthy weight. Having a healthy weight reduces your chances of developing high blood pressure.
Regular exercise will make your heart and blood circulatory system more efficient, it will lower your cholesterol level, and also keep your blood pressure at a healthy level.
Keep to a healthy weight
Your GP or practice nurse can tell you what your ideal weight is in relation to your build and height. Alternatively, find out what your BMI (body mass index) is by using the BMI calculator below.
Give up smoking
If you smoke, giving up will reduce your risk of developing CHD. Smoking is a major risk factor for developing atherosclerosis (hardening of the arteries). It also causes the majority of cases of coronary thrombosis in people under the age of 50.
Research has shown that you are up to four times more likely to successfully give up smoking if you use NHS support together with stop-smoking medicines, such as patches or gum. Ask your doctor about this or visit NHS Smokefree.
Reduce your alcohol consumption
If you drink, make sure that you stick to recommended guidelines. The recommended daily amount of alcohol for men is three to four units a day and two to three units for women. Always avoid binge drinking.
Keep your blood pressure under control
You can keep your blood pressure under control by eating a healthy diet that is low in saturated fat, exercising regularly, and if required, taking the appropriate medication to lower your blood pressure. Your target blood pressure should be below 140/85mmHg. If you have high blood pressure, ask your GP to check your blood pressure regularly.
Keep your diabetes under control
If you are diabetic, you have a greater risk of developing CHD. You can reduce your chances of developing diabetes by being physically active, controlling your weight, and keeping your blood pressure under control. If you have diabetes, these three things will also help you to keep control of your blood sugar level. If you are diabetic, your target blood pressure level is below 130/80mmHg.
Take any medication that is prescribed for you
If you have CHD, you may be prescribed medication to help relieve your symptoms and stop further problems developing. If you do not have CHD but you have high cholesterol, high blood pressure or a history of family heart disease, your doctor may prescribe medication to prevent you developing heart-related problems.
If you are prescribed medication, it is vital that you take it and follow the correct dosage. Do not stop taking your medication without consulting your doctor first, as doing so is likely to make your symptoms worse and put your health at risk.
Want to know more?
