HELP YOURSELF TO A HEALTHY HEART

Follow our steps to beating heart disease.

1. KEEP YOUR COOL

A little stress can be good for you but too much and you’ll put unnecessary strain on your heart. Take things at a steady pace, and if you’re feeling panicky or irrationally irritated, take time out to teach yourself some relaxation techniques like yoga-inspired controlled breathing.

2. KNOW YOUR NUMBER

Calculate your Body Mass Index (BMI) by measuring your weight in kilograms then dividing it by your height in metres squared (multiplied by itself). If your BMI works out at more than 25, make moves to lose weight as obesity is linked to heart problems and is often associated with Type 2 diabetes – an illness that itself trebles the risk of developing cardiovascular disease.

3. STUB IT OUT

Smoking makes your blood more likely to clot by causing a build up of fatty deposits in the arteries. If you’re a smoker, it’s never too late to quit. Just ten minutes after your last drag of nicotine, the quality of your blood starts to improve; a year later and your risk of heart attack will be halved.

4. CHECK YOUR CHOLESTEROL

High levels of cholesterol don’t do your heart any favours so make sure yours are in the healthy zone by doing a DIY cholesterol test.

5. THINK WHAT YOU DRINK

A little of what you like – a glass of wine or half a pint of beer – can be good for your heart but be careful not to overdo it. Too much alcohol – especially binge drinking – raises blood pressure and increases your intake of calories that contribute to weight gain.

6. ENJOY A BIT OF ROUGH

‘Eat less fat and more fibre’ may sound a bore, but your granny was right – a balanced diet is good not only for your digestive system and your weight, but your ability to cope with stress too as it helps to optimise your natural defences. Plus the soluble fibre in roughage plays a role in controlling cholesterol and blood sugar levels.

7. PRACTISE WAIST MANAGEMENT

Too much fat around the middle has been shown to be a factor in heart disease so get the tape measure out. Men with a waistline of more than 37 inches (32 inches for women) should start to watch their weight now.

8. GO WALKABOUT

Don’t just sit there – move it! Most of us spend so much time on our backsides it’s little wonder that weight moves south as we get older. Introducing a daily walk is a big step forward for the health of your heart. Start with a five minute stroll, building up to fifteen minutes at a brisk pace. And if your circulation to your legs isn’t all it could be, give Tibetan herbal remedy Padma 28 a go.

9. IRON IT OUT

‘Atherosclerosis’ gets its name from the Ancient Greek for ‘porridge hardening’, which is what your arteries will look like if your blood is too thick and sticky. Iron is a vital nutrient the body needs to transport oxygen to the cells. Ortis Vital Iron provides the recommended daily allowance in liquid form.

10. PLUG INTO PLANT POWER

Plant sterols are nature’s way of keeping the balance between ‘good’ (HDL) and ‘bad’ (LDL) cholesterol. In fact, trials have shown that standardised extracts work as well as many prescription medicines for just that. Look out for Lestrin tablets, priced £12.95.