At Home Christian Jessen 2014 - 63

| BEAT IT|

consume, stopping smoking and
ensuring you stay at a decent
weight, you can fight it.

WORDS: KELLY JACKSON | ILLUSTRATION: GETTY IMAGES

Consume a healthy diet

to four units per day, and for
women, two to three units per day.
If you haven't had any alcohol
during the week, don't assume it's
safe to drink 21 units (for men) or 14
units (for women) at the weekend!
The list below shows the number
of units of alcohol in various drinks.
A pint of ordinary strength lager
or bitter contains around two units
A pint of ordinary strength cider
contains around two units
A 175ml (standard) glass of red or
white wine contains two units
A pub measure of spirits contains
around one unit
An alcopop contains around one
and a half units

Eating a diet rich in fruits, vegetables,
whole grains and low-fat dairy
products can protect your heart.
Legumes, low-fat sources of protein
and certain types of fish also can
reduce your risk of heart disease.
DR
'Limiting certain fats you eat is
CHRISTIAN
also important. Of the types of fat
SAYS
- saturated, polyunsaturated,
'There can be many
mono-unsaturated and trans fats
subtle symptoms
- saturated fat and trans fats increase
the risk of coronary artery disease
of heart disease
by raising blood cholesterol levels,'
but the important
explains Dr Knapton. Major sources
ones not to ignore
of saturated fat include beef, butter,
Know your numbers
are any sort
cheese, milk, and coconut and palm
High blood pressure and cholesterol
of discomfort,
oils. There's growing evidence that
can damage heart and blood vessels,
trans fat may be worse than saturated
but without tests, you won't know
heaviness,
fat because unlike saturated fat, it
whether you have these conditions.
pressure, aching,
both raises your low-density lipoprotein
You GP will be able to advise you on
burning, fullness,
(LDL), or 'bad' cholesterol, and
whether you need to take action.
squeezing, or
lowers your high-density lipoprotein
Blood pressure: Healthy adults
painful feeling in
(HDL), or 'good' cholesterol. Sources
over 40 should have their pressure
of trans fats, which make food taste
checked at least once every five
your chest. Don't
nice or last longer, include deep-fried
years. If you have an increased risk
just shrug it off as
fast foods, bakery products, packaged
of high blood pressure, you should
probably heartburn be tested, ideally every year.
snack foods, margarines and crackers.
- the two can feel
Look at the label for the term 'partially
Cholesterol levels: Adults should
very similar!'
hydrogenated' to avoid trans fats.
have cholesterol measured at
Omega-3 fatty acids, a type of
least once every five years - unless
polyunsaturated fat, may decrease
otherwise directed - such as every
your risk of heart attack, protect
year if you are being treated for
against irregular heartbeats and
high cholesterol.
lower blood pressure. Some fish
(such as salmon and tuna) are a
Keep a healthy weight
good natural source of omega-3s
'You're more at risk of heart disease
- also present in smaller
if you store fat on your tummy than
amounts in flaxseed oil,
on your thighs and buttocks, says
walnut oil, soybean oil and
Dr Knapton. Extra weight puts
Salt swap
canola oil, and they can
strain on your heart and
also be found in supplements.
arteries. If you're overweight,
FLAVOUR YOUR FOOD
Ditch the salt - too
losing just 10% of your
WITH PEPPER, HERBS,
much sends blood pressure
bodyweight will cut your risk
soaring. Adults need only
of coronary heart disease,
GARLIC, SPICES AND
6g a day - so there's no
stroke and diabetes by 20%.
EVEN LEMON JUICE
need to add table salt to
If you think you're overweight,
INSTEAD OF SALT
your food. Try and avoid
talk to your doctor who will
processed foods with levels
assess you by measuring your
higher than 1.5g salt per 100g.
weight and height. If he thinks you
do need to trim down, he should be
able to devise a safe and effective way
Lose the booze
for you to lose the extra lbs.
Moderate alcohol consumption may
reduce the risk of coronary heart
disease (CHD) in men over the
Get active
age of 40 and women after the
Remember, your heart is a muscle.
menopause, but heavy drinkers are
It needs regular exercise to stay in
more likely to die of heart disease. A
shape. Only a quarter of women and
safe limit of alcohol for men is three
a third of men do the 30-minutes,

ARE YOU AT RISK?
Talk to your GP if more
than one of the following
statements applies to you

* You're overweight or obese
- if your body mass index
(BMI) is 25 or above
* You're a smoker
* You have Type 2 diabetes
* You have high blood
pressure and/or high
blood cholesterol
* You've been through
the menopause
* You drink more than 14
units of alcohol a week
* You eat a high-fat diet and
not many fruits or vegetables
* You always add table salt
to your food
* You exercise far less than 30
mins a day, five times a week
* You have family history of
coronary heart disease,
stroke or Type 2 diabetes

five times a week moderate activity
that is recommended. Aerobic
exercise such as brisk walking,
swimming, jogging or cycling, gives
your heart the best workout. 'If you
don't have time, just a couple of
10-minute bursts of activity a day will
make a difference,' says Dr Knapton.

Stop smoking

Smoking is a major risk factor for
heart disease in women. More than
50% of the heart attacks in women
under 50 are related to smoking and
smokers are twice as likely to have a
heart attack than those who have
never indulged. If you stop smoking,
you can lower your risk of a heart
attack by one third in two years.
Women who smoke and use the Pill
increase their risk even more.

Cut the stress

It's not so much the actual stress but
the way you deal with it that counts.
Reaching for a glass of wine, eating
an extra slice of chocolate cake or
grabbing a smoke when you're
feeling stressed may feel comforting
in the short-term, but they all
increase your risk of heart disease.
Try breathing exercises, yoga or talk
to a friend about your worries.
www.athomemagazine.co.uk JULY 2014 | 063


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At Home Christian Jessen 2014

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