Take care of your heart - reduce your risk factors!
Simple steps to reduce the risk of heart disease.
This article was published by Healthspan.
Someone has a heart attack around every two minutes in the UK. Heart disease is the UK’s biggest killer and each year more than 100,000 people die because of it, many not even having reached retirement age.
However, eliminating harmful risk factors and making simple lifestyle changes can keep the heart healthy and greatly reduce the risk of coronary heart disease developing.
Not smoking is very important if the blood vessels of the heart are not to become narrowed. Eating a healthy diet, that’s low in fat and sugar and high in fibre and which contains at least five portions of fruit and vegetables each day, plays a major part in keeping the heart healthy. Combining this with some moderate exercise every day will keep weight in check and the heart strong and free of unnecessary pressure.
To avoid clogged arteries cholesterol levels need to be kept low by reducing total fat intake and in particular reducing consumption of saturated fats. Increasing the amount of fibre in the diet, especially soluble fibre found in oats, lentils, and pulses may also help to lower cholesterol levels. Garlic can help to lower cholesterol too. A large number of cloves are needed to benefit the circulation so many people prefer the convenience of taking a garlic supplement that when odour-controlled is less likely to offend.
Oily fish such as salmon, sardines, and fresh tuna contain omega-3 fatty acids. These have been shown in research to be cardio-protective and work by reducing the stickiness of the blood making it less likely to clot, and by helping to keep blood triglyceride levels low. Since the body cannot make these they are obtained by following the recommendation to eat two portions of fish a week, one of which is oily fish, or by taking a fish oil supplement.
Recent research has identified that high levels of the essential amino acid homocysteine is a risk factor for heart disease. Folic acid can lower raised homocysteine levels so a diet rich in folic acid is certainly encouraged. Some people choose to supplement their diet with 400mcg of folic acid each day.
Free radicals arise in the body following exposure to environmental pollutants and as by-products of normal body metabolism. They damage cells causing heart disease and many cancers. Anti-oxidants mop up these free radicals protecting cells from being damaged. Vitamin E is a powerful anti-oxidant and is found in high concentrations in nuts, wholemeal bread, and green leafy vegetables. Alternatively
a daily supplement will ensure that the body is getting the recommended 400iu each day. Another powerful cardio-protective anti-oxidant is lycopene, which is found in tomatoes and tomato products and other brightly coloured fruits such as grapefruit and watermelons. It is also available in supplement form.
Like any pump the heart needs to be looked after. Do this well, and it will take care of you for many years to come.
Article issued: 5 March 2005
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