Heart disease is one of the biggest killers in the UK, accounting for tens of thousands of deaths. Depending on the type you have, it can cause blood vessels to narrow or become blocked, making it difficult to pump blood around the body. It can also affect your heart’s muscle, valves or cause abnormal rhythms – all of which is dangerous.
While in some cases heart disease can be genetic and passed through the family, it can also be caused by a number of lifestyle factors.
An unhealthy diet, not exercising enough and smoking, for example, are all risk factors for cardiovascular problems.
With this in mind, one expert spoke exclusively with Express.co.uk about three simple ways to lower your risk for heart disease.
Doctor Hannah Douglas, consultant cardiologist at London Bridge Hospital, said: “There are around 7.6 million people living with a heart or circulatory disease in the UK: four million men and 3.6 million women.
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“There are few things you can consider reducing your chances of having a heart disease.”
Healthy diet
She said: “A healthy diet is essential to reduce the risk of developing a heart disease.
“Limiting saturated fats, foods high in sodium and added sugars, and eating plenty of fresh fruit, vegetables, and whole grains can help you to lower your blood pressure and cholesterol – two things that can lower your risk of heart disease.”
Examples of saturated fats include butter, cakes, cheese, processed meat like sausages and bacon, and chocolate.
Getting regular exercise
“Getting regular exercise has many benefits such as helping to manage weight, stabilising the heart rate and blood pressure and improving the circulation of blood around the body,” she said.
“Specifically, 30 minutes of aerobic exercise per day is beneficial for conditioning and strengthening the heart and blood vessels.
“Brisk walking outdoors if possible is one of the most effective ways to achieve this.”
This is backed by the NHS, which says: “Regular exercise will make your heart and blood circulatory system more efficient, lower your cholesterol level, and also keep your blood pressure at a healthy level.
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“Exercising regularly reduces your risk of having a heart attack.
“The heart is a muscle and, like any other muscle, benefits from exercise.
“A strong heart can pump more blood around your body with less effort.
“Any aerobic exercise, such as walking, swimming and dancing, makes your heart work harder and keeps it healthy.”
Managing stress
Dr Douglas added: “Stress is linked to heart disease in many ways, one of which is its effect on the blood pressure.
“Extreme stress can even be a ‘trigger’ for a heart attack.
“Also, some common ways of coping with stress, such as overeating, and smoking can trigger a heart disease.
“Some ways to help manage your stress include regular exercise, listening to music or meditating.”
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