Diet & Slimming: 1010 Top Tips for a Healthy Heart BODYWORKS ; HEART Disease is on the Increase. One in Three Women in the UK Are Killed By Heart and Circulatory Disease and One in Six Will Die From Coronary Heart Disease, Says the British Heart Foundatio

By Katie O’Brien

FATS

CUT down on the amount of saturated fat you eat. This is normally found in meats, cheeses and processed foods. Where you can, swap full fat for low fat and have lean cuts of meat.SALT

A DIET high in salt is likely to raise your blood pressure – the best way to avoid coronary heart disease is to cut it out. Salty foods also dehydrate you. The recommended daily allowance for an adult is no more than 6grams or a teaspoon. Check labels for salt or sodium levels.

LOSE WEIGHT

BEING obese or overweight will put constant stress on your heart. People who are overweight are far more likely to have high blood pressure and inflammation in their arteries. So think thin and you will look and feel better.Walking to a healthy future

EXERCISE

IF you’re not used to exercising, start off slowly so as not to shock your system. Just 30 minutes a day brisk walk will get you back on the road to being fit and healthy and it doesn’t have to be all at once. Walk to the shops or work – or just go for a good stroll that’ll get your heart racing.

OILY FISH

THE list of benefits is endless but eating the right kinds of fats can prevent blood clots from developing. The super fat is omega- 3 fatty acids and can be found in salmon, mackerel, sardines and tuna to name a few. Think about replacing three meat meals a week with some fish.

SMOKING

ZERO health benefits – and it makes you smell, it costs money and it’ll kill you in the end. This is the main cause of coronary heart disease and giving up the fags can cut your risk in half!

FRUIT & VEG

WITH all their vitamins and goodness, aim to eat at least five portions of fruit and veg a day. It’s a great start and making sure you have some with every meal is a sure-fire why to hit your target. One 150ml glass of pure juice counts too.

ALCOHOL

WOMEN who are moderate drinkers – one glass of wine a day – are less likely to develop heart disease. But if you don’t normally drink you shouldn’t just start! Too much drink and you can put on weight – a big factor in developing heart disease. Remember – everything in moderation.

FIBRE

THERE are two types of cholesterol in your body LDL (Low Density Lipoprotein) and HDL (High Density Lipoprotein). High levels of LDL can lead to clogging of the arteries so it’s good to eat lots of soluble fibre – oats, pulses, fruit and vegetables.

GARLIC

THIS wonder food has been used for hundreds of years as a remedy for hardening of the arteries. Garlic helps prevent blood clots as well as reduce blood pressure and cholesterol. It’s also great for your circulation. Crushed garlic in particular has healing qualities as it releases an enzyme that provides antibactereal qualities. Try to get garlic into your everyday diet – or try capsules to help top you up.

AND WHAT NOT TO DO

SMOKING, high blood pressure, high cholesterol, a bad diet, not enough exercise, and your family history can all increase your chances of getting coronary heart disease.

It is caused by fatty substances building up in the arteries.

Because this makes the arteries narrower, it is harder for blood and oxygen to get pumped around.

If the coronary arteries become partially blocked, this can lead to chest pains called angina.

If the arteries become completely blocked, you may have a heart attack (called a myocardial infarction).

Heart attacks can cause permanent damage to the heart muscle, and can sometimes be fatal if they are not treated straight away.

There are around 270,000 heart attacks every year in the UK and an estimated 2.1 million people have experienced angina.

Please see your doctor if you are worried.

WEIGHTWATCHERS and the British Heart Foundation’s new cook book, Food For Life, is now available at pounds 5.95. To order, phone 01628 418 500 or see www.bhf.org.uk/women