How to prevent you getting heart diseases:
- Health protectors
- 9 ways to prevent heart diseases
- Emergency Actions. [Time to read: 8 mins]
1. Health protectors
- Your lifestyle can protect your heart, or put you at high risk of heart problems. Best “Health protectors” to help you prevent heart diseases and strokes  are:
- Total cholesterol level less than or equal to 5 mmol/L; half of all adults in England have too high cholesterol . Reducing LDL cholesterol by 1 mmol/L for 5 years lowers your risks of heart diseases & strokes by 1 in 4 (25%) [Lancet, Dec. 2017].
- Blood pressure less than 130/80 mm Hg. 7 million UK people are unaware they have high blood pressure [BHF, 2018]. Yet it affects 1 in every 4 adults, and can lead to heart diseases, strokes, dementia  and kidney diseases .
- No diabetes; how to prevent diabetes if at risk.
- If you smoke, Use a free NHS local stop smoking service. Here are Stop smoking treatments from the NHS.
If you have all of these health protectors, 20 years of medical research shows: You are likely to live 6 to 9 years longer, and enjoy life more [25, 33].
2. 9 steps to prevent heart diseases
2.1. Begin by checking your personal risk of getting heart disease. Use NHS Choices heart age calculator – takes 3 minutes, and advises how to reduce your heart age.
2.4. Keep your blood pressure down – here are 5 steps you can take.
2.6. Want to know what it is like to have a heart attack? Got 2 minutes? Watch your own heart attack, a video by British Heart Foundation.
2.8. Here are 12 extra ways to cut your blood pressure without drugs. Small changes can improve your health [10, 25].
2.9. Actions? Have you agreed a personal, written, management plan to reduce your heart risks with your doctor ? If not, start to draft your own health plan and take to discuss with your GP. Keep on adding to it, e.g. as the high blood pressure guideline changed in Nov. 2017! .
3. Actions if heart emergency near you. Think and act ‘FAST’:
If it could be a heart attack, get help immediately, says St John Ambulance, If you experience any of these heart attack warning signs. Call 999. Give the person a 300 mg aspirin. if feeling:
- Chest discomfort, or discomfort in other areas of the upper body,
- Shortness of breath with or without chest discomfort.
- Other signs may include breaking out in a cold sweat, wanting to be sick or feeling light in the head. Call 999.
If a person is unresponsive and not breathing, this means the heart has stopped. First check that you and the person are not in any danger. If you are, make the situation safe. When it’s safe to do so, assess the person and dial 999 for an ambulance. Now do CPR (which is short for cardiopulmonary resuscitation). As St John Ambulance says, “CPR involves giving someone a combination of 30 chest compressions then 2 rescue breaths, and repeat to keep their heart and circulation going, to save their life”.
page updated 15 Oct. 2018. © social enterprise Diabetes-cutmyrisks.co.uk.™ Ltd.