We are 3 quarters of the way through our 12 week NHS diet plan and it can be hard to keep going!
The views expressed in the contents above are those of our users and do not necessarily reflect the views of MailOnline. The Department of Cardiovascular Medicine strongly recommends that you should undertake a lifestyle that is healthy and good for your heart.
The Whittington Hospital provides a stop smoking service (Click here for information on this service). Plenty of fruit and vegetables - You should aim to eat at least five portions of fruit and vegetables each day.
Foods low in fat (especially saturated fat), salt and sugar - Too much fat in your diet, particularly saturated fat, can increase your blood cholesterol levels which can increase your risk of developing coronary heart disease while having too much raises your blood pressure, increasing the chance of developing coronary heart diesease. Alcohol - Too much alcohol can damage the heart muscle, increase blood pressure and may also lead to weight gain, all of which are contributing factors of cornary heart diesease.
You should aim to build up to at least 30 minutes of moderate intensity physical activity, which can include going swimming, doing an exercise class or things such as walking, gardening and climbing stairs, five or more days a week. If you do develop high blood pressure, your doctor may prescribe medicine to help reduce your blood pressure and protect your heart. To lose weight, you should undertake an effective weight loss plan involving regular physical activity and a healthy eating plan (see above). If you are struggling to keep to your 150 mintues of exercise each week, don’t despair, this week is for you!


One of the best ways to stay motivated is to keep an exercise diary or exercise with a friend.
For example, if competitive sport was your worst nightmare, focus on a solitary activity such as walking, running, yoga or swimming. Learn to love the weather; it’s bracing with the wind behind you and it can be fun splashing through puddles. People who smoke are almost twice as likely to have a heart attack as people who have never smoked. Think about what could help you stop smoking, such as using a nicotine-replacement product, and have it ready before the date you plan to quit.
If you already have coronary heart disease, eating a well balanced diet can also help protect your heart from further problems. During moderate exercise you should be breathing more heavily than normal and feel slightly warmer. The greatest increase in health benefit is experienced by inactive people who start to take regular moderate physical activity.
Even reducing your blood pressure by a small amount can lower your risk of problems in the future. Excess body fat is not just harmless tissue that you carry around as extra padding but it also produces hormones and other substances that can put you more at risk of ill-health.
Also, avoid crash diets as these are not a healthy option and you may find it difficult to keep the weight off.


To work out your BMI, you need to take your weight in kilograms (kg) and divide it by your height in metres (m).
Walking to work, to the shops or the kids to school, gardening or taking the stairs all count. Goal-setting can also be fantastic for keeping you motivated and working towards a target that suits you. If you are a smoker, stopping smoking is the single most important step you can take to reduce the risk of having a heart attack and to live longer. To reduce your blood pressure, or prevent it from getting high, you can do the following things. Being very overweight can put you at greater risk of several serious and possibly life-threatening medical conditions including coronary heart disease and diabetes. It can also increase the risk of developing several different types of cancer and is the main cause of some lung diseases.
For example, if you’ve completed Couch to 5K but haven’t run for a while, pick it up at Week 5 or 6.



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