Just one year after you quit, your risk of heart attack drops to about half that of a smoker.
9. Be active
Aim for 150 minutes of moderate aerobic activity per week or about 30 minutes of aerobic activity five days a week.
8. Manage Your Weight
Being overweight can increase your risk of heart disease. Stick to a balanced diet that is low in fat and sugar, with lots of fruits and vegetables.
7. Include Fiber in your diet
Eat at least 30g of fiber per day to help reduce the risk of heart disease. Fiber can be found in different fruits and vegetables
6. Reduce saturated fat
Cholesterol levels in your blood increase when your diet is high in saturated fat.
5. Eat fruits
Eat one whole fruit each day and include variety over the week.
4. Reduce salt
Avoid using too much salt when cooking or eating. Also, remember to be careful about healthy foods that are high in salt.
3. Eat fish
Eat fish at least twice a week, including oily fish (such as mackerel, fresh tuna, sardines, and salmon). They are also a good fat, that can help protect heart health.
2. Drink less alcohol
Remember that alcohol has calories! If you regularly drink more than the NHS guidelines, you will notice the effect on your waistline.
1. Nuts and seeds
By eating a mixture of fruits without salt for a snack (and for a small amount), you add healthy fats to your diet, which helps you stay full for longer and lowers your cholesterol levels