Don’t go breaking your heart

Small everyday changes to how we move, eat, sleep and look after ourselves can make a real difference in reducing the risk of heart disease and stroke.

Heart disease and strokes affect many families across Lewisham, particularly in New Cross and Downham.

Cardiovascular Disease (CVD) remains one of the leading causes of death in the borough, accounting for somewhere between 26% and 35% of all deaths. Early deaths are 20% higher than the national average.

And the borough has higher rates of heart disease, stroke and hypertension, or high blood pressure, than the national average.

So that’s the bad news.

And the good news? We can all play a big part in improving and preventing this.

Looking after your heart does not require perfection. Small changes, repeated over time, can make a real difference. Every walk, every healthy meal and every positive step matters.

Know your numbers

Many people with high blood pressure or early heart problems do not feel unwell.

That is why regular health checks matter.

Knowing your:

* blood pressure

* cholesterol

* weight

* blood sugar levels

can help spot problems early and reduce your risk of heart disease and stroke.

Walking and Movement

Most of us can take control of how much we move around.

Walking costs nothing. It can be done anywhere, almost anytime. It can be done alone or with company. There are even walking groups you can join.

Walking 150 minutes a week at a brisk pace is good. Everyone’s brisk pace will vary, but you should feel your breathing and your pulse speeding up a little.

Divide the 150 minutes over the week. Give yourself a day off if you need to. You could do two brisk walks a day, 15 minutes each.

Every brisk step you take is a step towards improving and preventing CVD and related illnesses.

Food and Diet

Self-love is eating well.

Eating well has to include green vegetables, any and all, lentils and beans, oats and fruit.

This is where markets come into their own. Deptford and Lewisham Markets are great places for affordable fruit and veg.

Heart Research UK has a great 90-day Food and Movement Journal you can download to help you plan and record your changes - you taking control.

Too much fat in our diet has a big impact on our hearts. Cutting back on the fat we eat will make a difference. Diets high in saturated fat can increase the risk of heart disease.

The Mediterranean diet is consistently ranked as one of the world’s healthiest diets. Look out for Greek, Spanish, Portuguese and Italian recipes. Mediterranean-style meals often include vegetables, beans, olive oil, fish and whole grains.

 Cutting Back on Alcohol and Cigarettes

You may need to cut back on drinking alcohol, and ultimately you need to quit smoking to ensure the best improvements and the best chance of preventing CVD in the future.

Alcohol Change has a useful calculator to check your alcohol units and more.

For serious, local support on quitting smoking, check out Smoke Free Lewisham.

How to resist becoming a CVD statistic

1. Increase your walking & movement

2. Eat fresh veg & whole foods, cut down on sugar and over processed foods

3. Cut back on alcohol and try quitting smoking - not easy, but the impact on your health will be  significant and it would be an act of self-love

4.De-stressing - find time and space to chill out

5. Lose a bit of weight - easier said than done but every little helps

6. Quality sleep

7. Take steps to prevent infections - all of the above will help with this as will getting vaccinations

8. Get regular health screening - take up all health checks offered

Need more help?

If you would like support with any of the issues raised in this article, speak to a GP, local pharmacy or community health service.

You may also be eligible for a free NHS Health Check if you are aged 40 to 74.

Find an NHS GP