How to Protect Your Heart's Health

Heart disease is largely preventable and there are simple, affordable steps that can be taken to reduce the major risk factors. According to the World Health Organization, at least 80% of premature deaths from heart disease and stroke could be avoided through regular physical activity, avoiding tobacco smoke and a healthier diet, low in salt, sugar and fat and rich in fibres, fresh vegetables and fruit.

In a new study published in the journal of Human Hypertension, it has shown that increased consumption of fruit and vegetables from less than three to more than five servings a day is related to a 17% reduction in coronary heart disease. High blood pressure, in particular is closely related to excessive consumption of salty food.

Have a healthy diet. Fats are divided into saturated and unsaturated fats. Food Standards Agency state that eating food that is high in saturated fat can raise cholesterol levels in the blood. Avoid food high in saturated fat including sausages and fatty cuts of meat, butter, ghee, lard, cream, cakes and biscuits. Eating a diet that contains plenty of soluble fibre could also help to reduce the amount of cholesterol in the blood. Good sources of soluble fibre include oats, beans, peas, lentils, chickpeas, fruit and vegetables.

Stop smoking because no amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke. Tobacco smoke contains more than 4,800 chemicals. Many of these can damage the heart and blood vessels, making them more vulnerable to narrowing of the arteries which can ultimately lead to a heart attack.

Regular physical activity helps prevent heart disease by increasing blood flow to the heart and strengthening the heart so that it pumps more blood with less effort. Physical activity also helps a person to control their weight and reduce their chances of developing high blood pressure, high cholesterol and diabetes. It also reduces stress, which may also be a factor in heart disease.

The World Health Organization recommends at least 30 to 60 minutes of moderately intense physical activity most days of the week. However, even shorter amounts offer heart benefits. You do not have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts.

Excess weight can lead to conditions that increase a person's chances of heart disease, high blood pressure, high cholesterol and diabetes. To determine if your weight is healthy, calculate your body mass index (BMI). BMI numbers 25 and higher are associated with higher blood fat, higher blood pressure, and an increased risk of heart disease and stroke.

However, some people can have high BMIs without added health risks. The waist circumference is another tool to assess abdominal fat. In general, men and women are considered overweight if their waist measurement is greater than 40 inches and 35 inches respectively. Even small reductions in weight can be beneficial. Reducing your weight by just 10% can decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes.

Reference:

Food Standards Agency

Journal of Human Hypertension 2007; 21: 717-28

World Health Organization