Cardiovascular disease is a term used to describe conditions affecting the heart or blood vessels.
It usually involves a build–up of fatty deposits in the arteries. It can also be linked with damage to the arteries in some other organs in the body.
You can help to prevent cardiovascular disease using these 5 tips:
1. If you smoke, stop.
Lifetime smoking almost doubles the risk of developing heart disease. The tobacco contains chemicals that can get into the bloodstream and damage blood vessels, which can also increase the risk of cancer.
See our top tips for giving up smoking
2. Dance, run, jog, walk, play badminton – do whatever it is you like, but make sure you do
The term cardio is used interchangeably at the gym with the treadmill – it includes anything that is going to help keep your heart fit and healthy.
30 minutes a day is the minimum time needed to gain health benefits, not much when you factor in walking to and from the station in the mornings can take that long. But for more of a preventative measure, exercise until you build up a sweat to get your heart pacing.
3. Maintain a balanced diet, it’s a cliché, but a life–changing one
We really are what we eat. Lower your intake of saturated fat found in fatty cuts such as meat and creamy products and stick to healthy fats found in fish, nuts and seeds among other foods. Also cut down on your salt intake as too much can lead to high blood pressure which could impact the heart in the long run.
Have lots of fibre, which you can find in wholegrain foods such as brown pasta, eat the potato skin on your jackets and devour those beans, pulses and chickpeas.
And of course, eat at least 5 portions of fruit and vegetables a day.
Keeping a balanced diet and exercising regularly is a recipe for success when it comes to beating obesity, another risk factor for heart disease.
4. Cut down on your alcohol intake
Don’t drink more than 14 units of alcohol a week. That’s considered the safe zone for avoiding heart disease.
5. Lower your cholesterol
As a rule of thumb keeping it as low as possible is the way to go.
In general, all the above will help to do that as well as eating foods that actively lower your cholesterol like nuts, oats, barley, avocado etc.
Be mindful of the things that increase the risk of heart disease. See Heart UK for more guidance on preventing heart disease. Being proactive could save your life.