Preventing a heart attack
There are
three main steps you can take to help prevent a heart attack (as well as
stroke):
- Eat ahealthy, balanced diet
- Avoid smoking
- Try to keep your blood pressure at a healthy level
Diet
Eating an unhealthy diet high in fat will make your atherosclerosis (hardening of the arteries)
worse and increase your risk of heart attack.
Continuing to eat high-fat foods will cause more fatty
plaques to build up 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 deposits in your arteries, so is often referred to
as "good cholesterol"
There are
also two types of fat – saturated
and unsaturated. Avoid foods containing high levels of saturated fat, as
they increase 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
•
Foods that contain coconut or palm
oil
Eating a small amount of unsaturated fat will increase the
level of good cholesterol and help reduce any blockage in your arteries. Foods
high in unsaturated fat include:
•
Oily fish
•
Avocados
•
Nuts and seeds
•
Sunflower, rapeseed and olive oil
Read more about healthy eating and facts about fat.
Smoking
Smoking is a major risk factor for heart attacks because
it causes atherosclerosis and raises blood pressure.
If you decide to stop smoking, your GP will be able to
refer you to an NHS
Stop Smoking Service, which will provide dedicated help and advice
about the best ways to quit.
You can also call the NHS Smoking Helpline on 0300
123 1014 (England only). Specially trained helpline staff will offer free
expert advice and encouragement.
If you are committed to quitting but do not want to be referred
to a stop smoking service, your GP should be able to prescribe medical
treatment to help with withdrawal symptoms you may experience.
For more information about giving up smoking, read
our stop smoking page.
High blood pressure
Persistent high blood pressure can put your arteries and
heart under extra strain, increasing your risk of a heart attack.
High blood pressure can often be reduced by a healthy
diet, moderating your intake of alcohol, maintaining a healthy weight and
taking regular exercise.
Diet
The dietary advice above also applies if you have high
blood pressure. In addition, cut down on the amount of salt in your food and
eat plenty of fruit and vegetables.
Salt raises your blood pressure. The more salt you eat,
the higher your blood pressure. You should aim to eat less than 6g (0.2oz) of
salt a day, which is about a teaspoonful. Find out how to cut down on salt.
Eating a low-fat diet that includes lots of fibre – such
as wholegrain rice, bread and pasta – and
plenty of fruit and vegetables, has been proven to help lower blood pressure.
Fruit and vegetables are full of vitamins, minerals and fibre, and help keep
your body in good condition.
You should aim to eat five 80g portions of fruit and
vegetables every day.
Read more about getting your 5 A Day.
Alcohol
Regularly drinking alcohol above the limits recommended by
the NHS will raise your blood pressure.
Therefore, staying within these limits is the best way to
reduce your risk of developing high blood pressure. The recommended limits for
alcohol consumption are:
•
three to four units a day for men
•
two to three units a day for women
Read more about how many units are in your favourite tipple, track your drinking over time and tips on cutting down.
Alcohol is also high in calories, so you will gain weight
if you drink regularly. Being overweight will also increase your blood
pressure. Find out how many calories are in popular drinks.
Weight
Being overweight forces your heart to work harder to pump
blood around your body, which can raise your blood pressure. Find out if you
need to lose weight with the BMI healthy weight calculator.
If you do need to shed some weight, it is worth
remembering that losing just a few pounds will make a big difference to your
blood pressure and overall health. Get tips on losing weight safely.
Exercise
Being active and taking regular exercise will lower your
blood pressure by keeping your heart and blood vessels in good condition.
Regular exercise can also help you lose weight, which will help lower your
blood pressure.
Low-impact activities such as walking, swimming and
cycling are recommended. More strenuous activities, such as playing football
and squash, may not be recommended. Check with the doctor in charge of your
care.
For tips, read our pages on walking for health, swimming for fitness and the benefits of cycling.
Read more on how to prevent high blood pressure.
Words Credit:
http://www.nhs.uk/Conditions/Heart-attack/Pages/Prevention.aspx
Your health, your choices
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