Prevention : Coronary heart disease

To lower your risk of coronary heart disease (CHD), it's crucial to manage your blood pressure and cholesterol through dietary choices.

Eat a healthy, balanced diet

Adopting a diet that's low in fat and high in fiber is beneficial. This diet should incorporate an abundance of fruits and vegetables (aim for five servings daily) and whole grains. It's advised to limit your salt intake to no more than 6 grams (about 0.2 ounces or one teaspoon) daily, as excessive salt can raise your blood pressure. There are two main types of fats: saturated and unsaturated. It's important to minimize consumption of saturated fats since they can elevate the levels of harmful cholesterol in your bloodstream.

Sources of saturated fat include:

• Meat pies, sausages, and fatty cuts of meat
• Butter and ghee (a type of butter commonly used in Indian cuisine)
• Lard
• Cream and hard cheeses
• Cakes, biscuits, and foods containing coconut or palm oil

Conversely, incorporating unsaturated fats into your diet can boost levels of beneficial cholesterol and aid in clearing artery blockages.

Foods rich in unsaturated fats encompass:

• Oily fish
• Avocados
• Nuts and seeds
• Oils from sunflower, rapeseed, olive, and vegetables

Additionally, reducing sugar intake is key, as it can lower the risk of diabetes, which significantly heightens the risk of CHD.

Be more physically active 

Enhancing physical activity is essential alongside a nutritious diet for maintaining a healthy weight, which in turn, minimizes the risk of developing high blood pressure. Engaging in regular exercise improves the efficiency of your heart and blood circulatory system, reduces cholesterol levels, and maintains blood pressure within a healthy range.

Consistent physical activity can significantly lower the risk of experiencing a heart attack. The heart, being a muscle, gains strength through exercise, allowing it to pump blood more efficiently with less effort. Aerobic activities such as walking, swimming, and dancing are excellent for making your heart work harder and keeping it in good condition.

Maintaining a Healthy Weight:

Consult with a GP or practice nurse to determine your ideal weight based on your height and body structure. You can also use online tools to calculate your body mass index (BMI).

Quitting Smoking:

Quitting smoking is critical to lowering your risk of coronary heart disease (CHD). Smoking significantly contributes to atherosclerosis (artery narrowing). Evidence suggests that using NHS support alongside stop-smoking aids, like patches or gum, triples your chances of quitting successfully.

Limiting Alcohol Intake:

For those who consume alcohol, it's important to stay within recommended limits to avoid health risks. Both men and women should aim to not exceed 14 units of alcohol weekly and spread their intake over three or more days if consuming up to 14 units. To help reduce consumption, consider having several alcohol-free days each week. Avoid binge drinking to decrease the risk of heart attacks.

Managing Your Blood Pressure:

Maintaining a healthy diet low in saturated fats, engaging in regular exercise, and taking medications as needed can help control your blood pressure. Aim for a blood pressure reading below 135/85mmHg. If you're dealing with high blood pressure, ensure to have it checked regularly by a GP.

Controlling Diabetes to Reduce CHD Risk:

Diabetes increases your risk of developing coronary heart disease (CHD). Reducing this risk is possible by staying active, managing your weight, and regularly monitoring your blood pressure, cholesterol, and blood sugar levels (HBA1C). For individuals with diabetes under 80 years old, the goal is to keep blood pressure below 140/90mmHg.

Adhering to Prescribed Medications:

If diagnosed with CHD, you may receive prescriptions to alleviate symptoms and prevent further complications. Even without CHD, if you have high cholesterol, high blood pressure, or a family history of heart disease, you might be prescribed medication as a preventative measure. It's crucial to take your medication as instructed and maintain the correct dosage. Never stop your medication without first consulting your doctor, as this could worsen your symptoms and endanger your health.

In conclusion, reducing the risk of coronary heart disease (CHD) involves a multifaceted approach that includes adopting a heart-healthy diet, increasing physical activity, maintaining a healthy weight, quitting smoking, and moderating alcohol intake. It's also vital to manage underlying conditions such as high blood pressure and diabetes through regular monitoring and adherence to prescribed medications. By making these lifestyle adjustments and working closely with healthcare professionals, individuals can significantly lower their risk of CHD, enhance their overall health, and improve their quality of life.

Reference: 

1. “Coronary heart disease”, NHS, https://www.nhs.uk/conditions/coronary-heart-disease/prevention/