10 tips for a healthier heart

Here are some tips to help you look after your heart.

• Quit smoking now Twelve months after quitting, your increased risk of dying from heart disease will be half that of a continuing smoker.
• Improve your diet. Include wholegrain cereals, legumes, fruits, vegetables, seeds and nuts in your diet and lower your risk of heart disease.
• Exercise regularly.Walk briskly for 30 minutes a day and reduce your risk of heart attack by one third.
• Maintain your friendships. People with supportive friendship networks are at less risk of heart disease.
• Eat more fish. Oily fish like tuna, sardines or salmon are rich in omega-3 fatty acids and will boost your good cholesterol.
• Switch your chocolate choice. Switch from milk chocolate to dark chocolate. When eaten in moderation, dark chocolate is good for your heart.
• Limit your alcohol. It is recommended you limit yourself to no more than two standard glasses of alcohol a day if you are a man, or one glass a day if you are a woman.
• Avoid salty and high sodium foods. Don’t add salt when preparing or eating your meals.
• Have a diabetes test. Uncontrolled diabetes can damage your artery walls and contribute to heart disease.
• Make fitness fun. Choose activities that combine exercise and socialising like pilates, water aerobics, dancing, cycling or yoga.