Heart Health Made Simple: 7 Key Ways to Protect Your Heart

As part of heart health month this is the first in a series of articles looking at Coronary Heart Disease (CHD) and how you can reduce your risk of developing it.

CHD involves a narrowing or blockage of one or more of the coronary arteries that supply oxygen-rich blood to the heart muscle. It is due to a gradual build-up of fatty material in the arteries – this disease process is called atherosclerosis and the fatty deposits are called atheroma (Source: Heart Research )

Each day in Scotland 19 people die of CHD– it is Scotland’s biggest killer, responsible for the deaths of 1 in 7 men and 1 in 12 women.

Coronary Heart Disease kills twice as many women as breast cancer. (Source: British Heart Foundation)

Some things are outside of your control such as genetics, however, there are a number of things that you can control to reduce your risk of Coronary Heart Disease.

You can help keep your heart healthy by looking at these 7 key areas;

  • Smoking
  • Alcohol
  • Diet
  • Exercise
  • Weight
  • Blood pressure
  • Diabetes

 

Smoking and Coronary Heart Disease

The single biggest thing that you can do to not only help your heart health but also your overall health is to stop smoking.  Even stopping later in life will have a benefit and your body can begin to recover and return to that of a non-smoker.

If you are looking for help to stop smoking then your local pharmacy is a great place to start. You can also access help via the NHS Live Well webpage

 

Alcohol and Coronary Heart Disease

There’s no completely safe level of alcohol, but sticking to the recommended limits helps protect your heart while still allowing you to enjoy a social drink.

The recommended limit for alcohol is 14 units per week.  This is:

  • 6 pints of 4% alcohol beer,
  • 6 x175ml glasses wine

If you would like more advice on alcohol, please look at the NHS drink less webpage

 

Exercise and Coronary Heart Disease

You should aim to be active every day.  It is recommended that everyone should participate in:

  • 150 minutes of moderate intensity or 75 minutes of vigorous activity
  • 2 strengthening sessions per week and if you are over 65 then these sessions should include balance and flexibility exercises.

More information can be found at the NHS live well website

 

Diet and Coronary Heart Disease – Top 5 tips from a Registered Dietitian 

Reducing the amount of fat in your diet, especially saturated fat will have the largest impact on your heart health.  Here are my 5 top tips:

  • Reduced saturated fat in your diet – saturated fat is usually solid at room temperature and is found in the visible fat in meat, chicken and fish skin, butter, cream, cheese, coconut oil and palm oil. Why not try replacing butter with a sunflower spread for a easy swap?
  • 5 portions of fruit and vegetables each day – aim to have fruit or veg at each meal, it will add some colour to your plate and also keep you fuller for longer.
  • Limit red meat (beef, pork, lamb) to twice a week – how about having a ‘meat free’ evening meal once a week, introducing more beans, pulses and legumes into your diet?
  • Fish twice a week one of which should be oily (oily fish includes salmon, herring. mackerel, sardines and pilchards)
  • Carbohydrates – try to limit your intake of refined carbohydrates, especially processed foods as these are usually also high in saturated fat. Instead choose wholegrain breads, cereals, pastas and rice

 

Weight and Coronary Heart Disease

If you carry extra weight, especially around your middle, losing even a small amount can make a big difference to your heart health. The good news is that by following the advice above in the exercise, alcohol and diet section will also benefit your weight.

 

Blood pressure and Coronary Heart Disease

If you have high blood pressure, being active, reducing alcohol, and following a heart-healthy diet can all help bring it down. Before starting an exercise programme it is always advisable to check with your GP first.

 

Diabetes and Coronary Heart Disease

Keeping your blood sugar levels within the range set out by your GP or specialist diabetes nurse is important to help reduce your risk of CHD.  Having a diet as described above is also suitable if you have diabetes.  In recent years there has been a growing trend to follow a higher protein, low carb diet for diabetes however this is often high in saturated fat which is not advised in a heart healthy diet.

 

Taking care of your heart doesn’t have to mean major changes overnight. Small, consistent steps—like moving more, eating a balanced diet, and managing your weight, blood pressure, and blood sugar—can significantly reduce your risk of Coronary Heart Disease. Even if you have had unhealthy habits in the past, it’s never too late to start making heart-friendly choices.

If you are unsure or uncertain about what to do to manage your heart health alongside your other conditions or feel that eating a ‘healthy diet’ will make your gut issues worse then please reach out today. My inbox is always open at hello@inspiritdiet.co.uk

If you or a loved one are heading towards 65 and over why not check out my FREE 43 page eBook – Live Independently Longer. Click here to find out more.