Have you thought about making your New Year resolutions yet, or are you still searching for some ideas? Why not make a resolution this year that will benefit your heart health.
Heart specialist, Advanced Nurse Practitioner Alison Smith from Milton Keynes Hospital NHS Foundation Trust, is urging people to take time to look after their heart in the New Year.
There are 2.6 million people living with debilitating heart and circulatory disease in the UK and heart disease is responsible for more deaths than any other single cause. Eating an unhealthy diet, being overweight, being physically inactive and smoking are all factors that can cause coronary heart disease.
Coronary heart disease accounts for over 15%, and stroke for 5%, of total deaths in and around Milton Keynes.
Alison Smith, Advanced Nurse Practioner for Cardiac Rehabilitation at Milton Keynes Hospital, said: “There are many ways for people to help kick off a heart healthier 2009. More people stop smoking in the New Year than at any other time.
However, it is important for people to look out for signs of coronary heart disease and to pay attention to key areas of lifestyle, such as eating, exercise, smoking and drinking to help prevent heart disease – not just in the New Year, but throughout the year.
“Heart disease, which causes heart attacks, should be a concern for everyone. People also need to start thinking about their health at a younger age. Heart disease is often thought of as an older person’s problem, but lifestyle choices such as binge drinking, taking recreational drugs and eating fatty foods increase the risk of developing heart problems.”
Below are 10 ways to improve your heart health
1. Stub it out!
New Year is a good time to give up smoking and help your heart. After the expense of Christmas, it's easier on your pocket too. For further support and advice, contact the Milton Keynes Stop Smoking Service on 01908 500096, visit www.nhs.uk/gosmokefree, or visit your GP.
2. Boots on
Get your family and friends involved and walk off those extra calories eaten over the Christmas and New Year period. One mile - approximately 2,000 steps - can use up 100 calories and helps to keep your heart healthy. The British Heart Foundation (BHF) recommends a minimum of 30 minutes of moderate exercise every day.
3. Go low
Make small changes to your diet, like switching from full fat milk to skimmed or semi-skimmed milk, choosing leaner cuts of meat or steaming or grilling foods rather then frying in lots of oil.
4. Cut down
A level teaspoon of salt equals the recommended daily maximum of six grams. Stop using salt at the table and try adding less to your cooking, or even better cut it out completely from your cooking. It may take a little getting used to, but by the end of January your taste buds will have adapted and your blood pressure will lower.
5. Eat fruit
A fruit salad makes a healthy dessert and is easier to digest than a full fat, sugar-laden cake, and could meet almost half of your daily intake of fruit and vegetables in one sitting.
6. Red red wine
Try and alternate a glass of alcohol with a soft drink or water to help you stick to the weekly limits of 14 units for women and 21 for men. One unit of alcohol is equal to a small glass of wine, half a pint of normal strength lager, cider or beer, or a single pub measure of spirits.
7. Try tea
Try fruit or herbal teas for a change from coffee to help increase your intake of water. Aim to drink 6-8 glasses each day.
8. Chill out
It is important to set aside time for yourself. Plan when you can do something that you find relaxing and enjoyable like a leisurely soak in the bath, spending time with friends or listening to music.
9. Something fishy
Oily fish is rich in omega 3 fatty acids, which are especially good for heart health.
10. Cut back on empty calories
Alcohol is packed with calories, with a unit of alcohol containing around 100 calories! So cut back on your intake and give you body a rest after the festive celebrations.
Alison Smith added: “If anyone is concerned about their heart health, their practice nurse at their local GP surgery can provide advice as well as screening for diabetes, high cholesterol and high blood pressure.”
 |
