You can lessen your chance of getting coronary heart disease (CHD) in a number of ways, including by lowering your blood pressure and cholesterol levels.
Consume a balanced, healthful diet.
It is advised to eat a low-fat, high-fiber diet that is rich in whole grains, five pieces a day of fresh fruit and vegetables, and other nutrients.
The maximum quantity of salt you should consume each day is 6g (0.2 oz), as eating more than that will raise your blood pressure. One teaspoonful is equal to 6g of salt.
Saturated and unsaturated fats are the two different types. Saturated fats should be avoided since they will raise the amount of harmful cholesterol in your blood.
Saturated fat-rich foods include:
sausages, fatty meat pieces, and meat pies
Indian cuisine frequently uses ghee, a form of butter, as well as lard cream, hard cheese, cakes, and biscuits made with coconut or palm oil.
Unsaturated fats, which have been demonstrated to raise levels of healthy cholesterol and aid in reducing any blockages in your arteries, should nevertheless be a part of a balanced diet.
Unsaturated fat-rich foods include:
avocados, nuts, and seeds, and fatty fish
oils from sunflower, rapeseed, olive, and other plants
Additionally, you should make an effort to limit your intake of sugar as this can increase your risk of getting diabetes, which is known to greatly increase your risk of CHD.
Be more active physically
The greatest method to keep a healthy weight is to combine a nutritious diet with frequent exercise. Your risk of acquiring high blood pressure is decreased by maintaining a healthy weight.
Regular exercise will lower your cholesterol, improve the efficiency of your heart and blood circulation, and maintain a healthy level of blood pressure.
Regular exercise lowers your risk of suffering a heart attack. The heart is a muscle, and exercise is good for muscles in general. A healthy heart can circulate more blood throughout your body more efficiently.
Any aerobic activity, including swimming, dancing, and walking, forces your heart to work harder while maintaining its health.
Learn more about exercise and fitness.
Maintaining a healthy weight
Your optimum weight for your height and build can be determined by a doctor or practice nurse. Alternately, you can use our BMI calculator to get your body mass index (BMI).
Learn more about weight loss.
Quit smoking.
Quitting smoking will lower your risk of CHD if you currently smoke.
A significant risk factor for atherosclerosis is smoking (furring of the arteries). The majority of coronary thrombosis cases in those under 50 are also brought on by it.
According to research, using NHS support in conjunction with quit-smoking medications like patches or gum increases your chance of succeeding in your efforts to stop smoking by up to three times
Limit your alcohol intake.
If you drink, don't go over the recommended upper limits.
If you frequently consume more than 14 units of alcohol per week, men and women are encouraged to space out your drinking over 3 days or more.
Never drink excessively because doing so raises your risk of having a heart attack.
Learn more about consuming alcohol.
Maintain a healthy blood pressure level.
By following a healthy, low-saturated-fat diet, doing regular exercise, and, if necessary, taking blood pressure medication, you can keep your blood pressure under control.
You should aim to keep your blood pressure under 140/90mmHg. Ask your doctor to check your blood pressure frequently if you have high blood pressure.
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