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1.Give up smoking
If you're a smoker, quit. It's the single best thing you can do for your heart health.
Smoking is one of the main causes of coronary heart disease. A year after giving up, your risk of a heart attack falls to about half that of a smoker.
You're more likely to stop smoking for good if you use NHS stop smoking services.
Getting – and staying – active can reduce your risk of developing heart disease. It can also be a great mood booster and stress buster.
Do moderate-intensity aerobic activity every week. One way to achieve this target is by doing 30 minutes of activity on five days a week. Fit it in where you can, such as by cycling to work.
3.Manage your weight
Being overweight can increase your risk of heart disease. Stick to a healthy, balanced diet low in fat and sugar, with plenty of fruit and vegetables, combined with regular physical activity.
Find out if you are a healthy weight with the BMI calculator. If you're overweight, try our 12-week weight loss plan.
4.Eat more fibre
Eat plenty of fibre to help lower your risk of heart disease – aim for at least 30g a day. Eat fibre from a variety of sources, such as wholemeal bread, bran, oats and wholegrain cereals, potatoes with their skins on, and plenty of fruit and veg.
Cut down on saturated fat
Eating too many foods that are high in saturated fat can raise the level of cholesterol in your blood. This increases your risk of heart disease. Choose leaner cuts of meat and lower-fat dairy products like 1% fat milk over full-fat (or whole) milk.
Read the facts about fat.
Get your 5 A DAY
Eat at least five portions of a variety of fruit and vegetables a day. They're a good source of fibre, vitamins and minerals. There are lots of tasty ways to get your 5 A DAY, like adding chopped fruit to cereal or including vegetables in your pasta sauces and curries. Get more 5 A DAY fruit and veg tips.
5.Cut down on salt
To maintain healthy blood pressure, avoid using salt at the table and try adding less to your cooking. Once you get used to the taste of food without added salt, you can cut it out completely.
Watch out for high salt levels in ready-made foods. Most of the salt we eat is already in the foods we buy. Check the food labels – a food is high in salt if it has more than 1.5g salt (or 0.6g sodium) per 100g. Adults should eat less than 6g of salt a day in total – that's about one teaspoon.
Eat fish at least twice a week, including a portion of oily fish. Fish such as mackerel, sardines, fresh tuna and salmon are a source of omega-3 fats, which can help protect against heart disease.
Pregnant or breastfeeding women shouldn't have more than two portions of oily fish a week.
7.Drink less alcohol
Don't forget alcohol contains calories. Regularly drinking more than the NHS recommends can have a noticeable impact on your waistline. Try to keep to the recommended daily alcohol limits to reduce the risk of serious problems with your health, including risks to your heart health.
8.Read the food label
When shopping, it's a good idea to look at the label on food and drink packaging to see how many calories and how much fat, salt and sugar the product contains. Understanding what is in food and how it fits in with the rest of your diet will help you make healthier choices.
Dear sir, I'm not speak English properly I'm asking you hindi , 13 July subah 10 baje ko heart attack aya jiske bad hum unhe najdiki hospital research center m admit karya jaha ki doctor ne bola ki inhe heart attack aya h inhe icu m admit karna hoga doctor ne bola ki treatment se sahi ho jayega , jab 14 July subah 10 baje patient se mila milkul aram tha maine bat v ki to bole m achchha hu , phir 1 baje 2nd attack a gaya jiske bad unhe ventilator m rakha gaya jiske bad unhe 4 baje hos a gaya doctor se mile to bole ki inka angioplasty karna padega wo v operation k samya ye agar jinda rh jayenge to theek h to phir ye theek ho jayega , rat 10 baje inhe operation room m le gaye jiske bad rat 12 baje wapas icu m la rhe the , doctor ne patient se bole kaka ye log Kon h patient jabab diya ki ye mere 3 bete h aur 1 mere bhatije h itna sunne ke bat doctor khush ho gaye bole yar log operation ke bad 24 hours behosh rahate h lekin ye bol rahe h , doctor ne bole ki ye ab sahi ho jayege , 15 July ko 10 baje sabhi log unse bat ki to sabhi se bat kiye , lekin 5 baje 3 attack a gaya jiske bad unhe hos nhi aya aur Hume unhe khi achchhe hospital me le Jane k mauka nhi mila jisse unka heart transplant ya by pass surgery ho sake , rat 12 baje death ho gaya , Kya reason tha ki bar bar heart attack a rha tha. Please bataye
I am very suffering of my weight. This is my very dangerous problem and blood pressure is always high. My blood pressure is 150/98. What is the solutions of decreased my weight and my blood pressure is low. Please advised me.
Blood pressure monitor konse ache hote hai electronic ya manual, agar electronic hai to isme finger wala ya hand wala.
I am 61 years old. Know HPTN patient. Wt 93. Kgs. Height 183 cms. Take 4 mg Ativan daily. Repace 50 two tabs per day. BP 140/90. Widowed. Living alone. Developed IBS. Depressed with this. Feel like taking my own miserable life. Would some one help me please? Urgent.
Hi am 37, am feeling lethargic from morning till evening always. Blood sugar level normal. Cholesterol 183.
I am having this ache around this heart region asif something is poking there. It remains dere for few seconds and its gone aftr dat. But it makes difficult to breathe. I get it checked by doctor too. Bt nothing comes out. Plzz tell me how to get well from dis?
I am suffering from dry cough from last two weak and I have chest pain whenever what should be done.
I have an issue with my blood triglycerides. After 1 year of medication my triglycerides are 342. My age is 26 years . How chronic is the issue?
I am 39 years old and working lady, sometime a feel pain in my right leg may be long standing during journey from office to home and sometimes in back, pls suggest can I start taking calcium tablets and have high BP as well taking medicine for that as well.
Hello doctor my mom is having high blood sugar for last few years and high bp also. We have been to several doctors and also checking her diet. She takes a dose of insulin overnight b4 meal. And takes rice only once in a day. Yet her sugar level is more than 280 (pp) most of the time. What should we do further and if you can suggest any diet for her. Would be thankful.
Dear Doctor, My current age is 32, my weight is 73 kg, my blood pressure is 120/80, I am suffering from severe hair fall problem for that I am taking treatment, in that I am using Candid TV suspension as shampoo and Mintop 2% but I am not not getting even 1% result. I think till now 50% damage has been done. My job is frequent like location change. Please suggest me treatment to regrow new hair and stop hair fall. I can not do hair transplant because my economical condition will never permit that. Thanks.
Sometimes I feel a bit pain inside the chest while taking breath. Give solution for this because I am suffering this from many years.
Are you suffering from hypertension? This medical condition occurs when your blood pressure level increases rapidly. Hypertension may occur because of several reasons and it can interfere with the overall functioning of the body affecting different parts. It may lead to severe health hazards, such as stroke, heart failure and heart diseases.
Other body parts like kidneys, eyes and limbs may also be affected by hypertension. Here are the various effects of hypertension on different parts of the body:
- Circulatory system: High blood pressure may cause arteries to stretch too much, which leads to damage. A scar tissue may develop within the arteries over a period of time. This is a condition known as atherosclerosis, which traps cholesterol and plaque, leading to coronary artery disease. When the heart’s left ventricle gets thickened, the ability to pump blood gets disrupted. Trapped blood may result in blood clots, which block and narrow the arteries, causing a stroke or heart attack. Chest pain and arrhythmias are also likely to occur from high blood pressure.
- Central nervous system: An unsteady supply of oxygen in the blood leads to the dysfunction of the brain. Narrowed arteries and blood clot block the flow of blood to the brain and this is referred to as a transient ischemic attack or a mini stroke. People with this condition are more likely to experience a full stroke, if the blood supply to the brain shuts off completely. Hypertension is the biggest risk factor for strokes. Mild cognitive impairment and vascular dementia are other effects on the central nervous system due to hypertension. Retinopathy occurs when there is some damage in the blood vessels, which carry blood to the eyes. It causes bleeding and builds fluid in the retina.
- Excretory system: The kidneys too are affected when there is a lack of oxygenated blood supply and they cannot function normally. Due to restricted blood supply, the kidneys may become inefficient at removing toxins for which you may need a kidney transplant or dialysis.
- Sexual dysfunction: Hypertension may lead to certain sexual dysfunctions in men and women. In men, the insufficient supply of blood to the penis will prevent him from achieving a proper erection during sex. Chronic high blood pressure may affect arteries and blood vessels, which lead to the penis and result in erectile dysfunction. In women, the blood flow to the vagina is affected due to hypertension. This leads to vaginal dryness, decreased libido, painful intercourse and pain during intercourse.
Hypertension affects all the vital organs of the body. Hence, it is important for everyone to keep their blood pressure under check and in case of hypertension, proper management is required to reduce the various risks associated. If you wish to discuss about any specific problem, you can consult a doctor and ask a free question.