Information taken from: http://www.world-heart-federation.org/what-we-do/world-heart-day/about-world-heart-day
World Heart Day
World Heart Day takes place on 29 September every year and is a chance for people across the globe to take part in the world’s biggest intervention against cardiovascular disease (CVD).
Coronary Heart Disease
What should you know about coronary heart disease?
Coronary Heart Disease (CHD) develops when the arteries supplying blood to and from your heart (the coronary arteries) become blocked with fatty substances. These fatty substances are made up of cholesterol and build up on artery walls.
If your arteries become partially blocked, it can lead to chest pain (Angina). This can range from mild to severe.
If your arteries become completely blocked, so that blood flow is completely restricted, you could suffer from a heart attack.
These can cause damage to the heart muscle, and in some cases, be fatal. Heart failure can occur when the heart becomes too weak to pump blood around the body. It can happen suddenly, because the heart muscle dies during a heart attack, or over time due to a variety of conditions. There are numerous lifestyle factors that can help you to successfully manage CHD, in order to prevent additional problems.
A healthy lifestyle will make your heart healthier. Here are 10 things you can do to improve yours.
Do 150 minutes of moderate-intensity aerobic activity every week. One way to achieve this target is by doing 30 minutes of activity on five days a week. Fit it in where you can, such as by cycling to work.
The Activate Health scheme is a 12 week programme designed to introduce you to how regular physical activity can benefit you and your general health. For further information call 01344 355406.
Keep your heart healthy with Bracknell Forest Leisure. To see what’s on and where visit:
Give up smoking
Smoking is one of the main causes of coronary heart disease. A year after giving up, your risk of a heart attack falls to about half that of a smoker.
For more information on quitting search ‘Smoke Free Berkshire’.
Tel: 0800 6226360, text QUIT to 66777 or visit: www.smokefreelifeberkshire.com
Manage your weight
Being overweight can increase your risk of heart disease. Stick to a well-balanced diet low in fat and high in fruit and vegetables, combined with plenty of physical activity. Download the 12-week weight loss plan: http://www.nhs.uk/Tools/Pages/Losing-weight.aspx.
Bracknell Forest Council works in partnership with Slimming World to provide 12-week Community Weight Management Programmes. For further info call 01344 355218
Ditch the salt
To maintain a healthy blood pressure, stop using salt at the table and try adding less to your cooking, or cut it out completely. You’ll soon get used to it. Also watch out for high salt levels in processed foods. Check the food labels – a food is high in salt if it has more than 1.5g salt (or 0.6g sodium) per 100g.
Get your 5 A DAY
Eat five portions of fruit and vegetables a day. Add dried fruit to breakfast cereal, and add vegetables to your pasta sauces and curries.
Eat oily fish
Eat oily fish twice a week. Fish such as mackerel, sardines, fresh tuna and salmon are an excellent source of omega-3 fats, which can help protect against heart disease.
Walk off stress
If you’re feeling under pressure, clear your mind with a walk. It will help put your ideas in order and reduce tension. If it’s a brisk walk, it will also count towards your daily activity.
Avoid Trans Fats
Trans fats (also called hydrogenated vegetable oils) are increasing the risk of heart disease greatly. They are in a lot of commercially produced fats and frequently made from palm oil. They are particularly in cakes, takeaways, biscuits, hard margarines and many other pre-produced foods. Always read the label.
Cut saturated fat
Small changes to your diet can have positive health benefits. Choose semi-skimmed over full-fat milk, leaner cuts of meat, and steam or grill foods rather than frying. Find out the facts about fat.
Drink less alcohol
Alcohol can be fattening. If you added three or four gin and tonics to your usual daily diet, you could put on nearly 2kg over four weeks.
Read the food label
When shopping, look at the food label on food packets to see what the product contains. Understanding what is in food will help you make healthier choices.
British Heart Foundation
The British Heart Foundation is the nation’s heart charity and the largest independent funder of cardiovascular research.
Coronary heart disease is the UK’s single biggest killer but we are leading the fight against it. Their pioneering research has helped to transform the lives of people living with heart and circulatory conditions.
The British Heart Foundation was founded in 1961 by a group of medical professionals wanting to fund extra research into the causes, diagnosis, treatment and prevention of heart and circulatory disease.
After half a century of extraordinary scientific and societal progress they have helped to transform the landscape of heart disease.
To see more of the British Heart Foundation’s work and events please visit: