Last updated at 10:26, Thursday, 21 February 2013

You can make a difference to your health during National Heart Month in February. LISA SALMON finds out how

TRAINING Paul Wight, left, shows Evening Mail reporter Emma Preston and John Pearson-Gee, right, how to perform basic CPR

HEART disease is the biggest killer in the UK, and accounts for more than 80,000 deaths each year.

Yet an estimated 42,000 deaths from cardiovascular disease, which includes heart disease and strokes, could be prevented annually by lifestyle changes which will benefit general health as well as the heart.

So why not use February’s National Heart Month to make at least one small change that could make a big difference?

Mason says 80 per cent of heart disease is caused by lifestyle factors, so making small changes really can make a huge difference. The BHF’s tips are:

GET MOVING!

Inactive people are more likely to have a heart attack than active people, and it’s never too late to start – being physically active in middle age can increase your life expectancy by two years, the same benefit as giving up smoking, says the BHF.

While exercise like playing a sport or swimming is great, regularly doing everyday things like walking, gardening and climbing stairs is also good for your heart health.

Moderate intensity aerobic activity helps your heart most – that’s repetitive rhythmic exercise which makes you feel warmer, breathe harder and makes your heart beat faster. The aim is to build up to a total of 150 minutes of moderate intensity aerobic activity a week – that might be 30 minutes five days a week. But always stop exercising if you feel pain or discomfort.

EAT FOR YOUR HEART

A healthy diet can help reduce the risk of developing coronary heart disease and stop weight gain, thus reducing your risk of diabetes and high blood pressure. It can also help lower cholesterol levels.

As well as the usual messages of eating plenty of fruit and vegetables, starchy foods, dairy and non-dairy protein and foods that are lower in fat, salt and sugar, the BHF advises it is much easier to take small dietary steps rather than completely change your diet overnight.

Mason suggests: “Initially you might just want to eat leaner cuts of meat and cut out the bacon butties. A small change is better than nothing, and you can gradually introduce more changes.”

GO SMOKE-FREE

Smokers are almost twice as likely to have a heart attack compared with people who’ve never smoked, and quitting is the single best thing you can do for your heart health. Smoking damages the artery lining, leading to a fatty build-up which narrows the artery. This can cause angina, a heart attack or stroke.

In addition, blood is more likely to clot, increasing the risk of heart attack or stroke. However, the risk to your heart decreases significantly soon after you stop.

SENSIBLE DRINKING

Drinking more than the recommended alcohol limits can have a harmful effect on the heart, causing abnormal heart rhythms, high blood pressure, damage to the heart muscle and other diseases such as stroke.

To keep your whole body including your heart healthy, stick to drinking guidelines, advises the BHF. Men shouldn’t regularly drink more than three to four units of alcohol a day, and women shouldn’t regularly drink more than two to three units a day. A unit is a small glass of wine, or half a pint of beer.

• If anyone would like to become involved with the local work of the BHF, they are welcome to contact Ray Short on 01229 430518.
• See next week’s Your Health section for a feature on Millom’s Young at Heart exercise class for those who’ve experienced heart problems.

First published at 16:26, Wednesday, 20 February 2013
Published by http://www.nwemail.co.uk