Most of the factors that increase your risk of cardiovascular disease (CVD) are linked. This means that if you have one of these risk factors, you will probably have others as well.
For example, people who drink alcohol heavily usually have poor diets and are more likely to smoke. Obese people are more likely to have diabetes, high cholesterol and high blood pressure.
Addressing one risk factor (such as quitting smoking) will bring important health benefits, but to achieve a significant reduction in your CVD risk, you need to look at your lifestyle as a whole. In particular, you need to consider:
- the amount of alcohol you drink
- your diet
- your weight
- how much exercise and physical activity you do
- whether you need to stop smoking
Alcohol
If you drink alcohol, do not exceed the recommended daily limits of three to four units a day for men and two to three 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.
See your GP if you find it difficult to moderate your drinking. Counselling services and medication can help you reduce your alcohol intake.
For more information and advice, see Alcohol misuse - treatment and the Live well topic on Alcohol.
Diet
A low-fat, high-fibre diet that includes whole grains and plenty of fresh fruit and vegetables (at least five portions a day) is recommended for a healthy heart. Limit the amount of salt in your diet to no more than 6g (0.2oz or 1 teaspoon) a day. Too much salt will increase your blood pressure.
Do not eat foods that are high in saturated fat because this will increase your cholesterol level. These 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
- foods that contain coconut or palm oil
Eating some foods that are high in unsaturated fat can help decrease your cholesterol level. These foods include:
- oily fish
- avocados
- nuts and seeds
- sunflower oil
- rapeseed
- olive oil
See the Live Well topic on Healthy eating for more information.
Weight management
If you are overweight or obese, you can lose weight and maintain a healthy weight with a combination of regular exercise and a calorie-controlled diet.
See the Health A-Z topic on Obesity - treatment for more information.
Regular exercise
It is recommended that adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity (i.e. cycling or fast walking) every week.
Activities you could incorporate into your exercise programme include:
- brisk walking
- hill climbing
- running
- cycling
- swimming
If you find it difficult to do 150 minutes of moderate-intensity exercise each week, start at a level you feel comfortable with. For example, do five to ten minutes of light exercise a day and gradually increase the duration and intensity of your activity as your fitness level improves.
See the Live Well topic on Fitness for more information about how to exercise.
Smoking
If you smoke, it is strongly recommended that you quit as soon as possible. The NHS Smokefree website can give you support and advice. Your GP can also recommend and prescribe medication to help you give up.
See the Health A-Z topic on Quitting smoking for more information.
Medications
If your risk of developing CVD is thought to be particularly high, you may be prescribed medication to reduce your risk.
Medications used to prevent CVD include:
- statins, which are used to lower blood cholesterol levels
- anticoagulants (such as warfarin or low-dose aspirin), which are used to prevent blood clots
- angiotensin-converting enzyme (ACE) inhibitors, which are used to treat high blood pressure (see High blood pressure – treatment for more information)
