No 1: Know your Cholesterol: There's no excuse for not knowing your cholesterol level, yet many people don't. A high level can increase your risk of heart disease as it clogs up your arteries, restricting the blood flow. You can get your cholesterol level measured free at most Boots stores if you're over 45 (and therefore more at risk of having high cholesterol). Ideally, you should have a reading no higher than five. Any higher, and the lifestyle changes recommended here will help you reduce it. People with other heart-disease risk factors may be advised by their pharmacist to take a cholesterol-lowering drug called simvastatin, available over the counter.
No 2: Watch Your Blood Pressure: Blood pressure is the amount of force exerted by the blood on the walls of the arteries. It increases as artery walls begin to get clogged up, forcing the heart to work harder to get blood around the body. If left untreated, it can actually 'burst' an artery. The next time your GP checks your blood pressure, ask for the result. A blood pressure reading is always given as two numbers, and target blood pressure for adults is 140/85 or under. Around one in four adults in the UK has high blood pressure, and a third of those are unaware of it. As with cholesterol, following the diet and lifestyle changes recommended here will help to lower your blood pressure.
No 3: Get in Shape: Regular exercise is very effective at lowering cholesterol levels and blood pressure. And the good news is, you don't have to spend the rest of your life in the gyn to see results.'Aim to walk 10,000 steps a day' 'It makes all the difference. Start off gently and build up.' Keep count of your steps witha pedometer, a small device you attach to your waistband-there's a selection in store for under ?15. Exercise is also one of the best ways to avoid being overweight, which is a major risk factor for CHD. By losing just five to 10 per cent of your excess body weight, you can substantially reduce your risk of heart disease.
No 4: Give Up Smoking: Although most people associate smoking with lung cancer, it's one of the biggest risk factors for heart disease. Many of the 4,000 chemicals in tobacco smoke accelerate the furring-up process in the arteries. It also raises blood pressure and makes you more at risk of a blood clot.'From the moment you stop smoking, the risk of heart attack starts to reduce,' If you've tried unsuccessfully to give up, ask your pharmacist about products to help beat cravings, or get a leaflet in store on giving up smoking.
No 5: Change Your Diet: The incidence of heart disease is much lower in Japan and Mediterranean countries, and it's attributed to their healthy diets. Try to base the bulk of your diet on wholegrains and fresh fruit and vegetables, with some lean protein or oily fish, rather than processed or fast food. Keep your fat intake to below 70g a day (90g for men) and save biscuits, cakes and deep-fried foods for occasional treats. Eating alot of these foods can lead to fatty deposits in your coronary arteries. I advise choosing olive oil for cooking and salad dressings as it helps reduce cholesterol levels. Also cut back on salt-it's thought to be a prime cause of high blood pressure.
Now for some good news! Moderate consumption of red wine is thought to protect your heart (it contains phenolic antioxidants, which relax the arteries). I advise sticking to no more than one or two glasses a night, with at least two alcohol-free days a week. Drinking in excess increases your risk of heart disease.
To your success and good health!
