Lifestyle advice:

Most people, if not all, will be able to reduce whatever risk they have of developing cardiovascular disease (CVD) by relevant changes to lifestyle — the three most important modifiable and causal CVD risk factors are smoking, hypertension and abnormal lipids.

Smoking:

Stop smoking if you are smoking and avoid passive smoking. If you want to stop smoking please read the NHS A to Z info Quit smoking with information about the NHS Stop Smoking Service and make an appointment with a practice nurse or GP, if you cannot stop smoking on your own.

Alcohol:

Do not drink more that 14 Alcohol units per week.

Have at least two alcohol-free days per week.

Avoid binge drinking and intoxication.

Weight:

Lose weigth if you are overweight or obese.

Diet:

Eat:

Unsalted nuts, seeds and legumes — at least 4 to 5 portions per week (one portion is about a handful or about 30 g).

Fish — at least two portions per week, including a portion of oily fish (pregnant women should limit their oily fish intake to no more than two portions per week and avoid marlin, shark, and swordfish).

Fruit and vegetables — at least 5 portions per day.

Fibre — 30-45g per day (choose wholegrain varieties of starchy foods).

Increasing mono-unsaturated fat intake with olive oil or rapeseed oil or spreads based on these oils, and to use them in food preparation (Note: Dietary supplements including omega-3 capsules, plant sterols (sitosterol or sitostanol) or supplemented foods are not recommended as there is no good evidence that they reduce CVD risk.)

Reduce:

Sugar, and food products containing refined sugars, including fructose.

Saturated fat — total fat intake should be 30% or less of total energy intake, and saturated fat should be 7% or less of total energy, and where possible saturated fats are replaced by mono-unsaturated and polyunsaturated fats.

Salt — it should be less than 6 g per day (it should not be added at the table, and processed foods should be kept to a minimum).

Exercise:

Be physically active and avoid prolonged sedentary behaviour, including:

At least 75 minutes per week of vigorous intensity aerobic activity, or a mix of moderate and vigorous aerobic activity.

At least 150 minutes per week of moderate intensity aerobic activity (to the point of slight breathlessness), or

Muscle-strengthening activities on two or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Activity in bouts of 10 minutes or more is as effective as longer bouts so long as the total per week is as above. Moderate intensity activities include those that can be incorporated into everyday life such as brisk walking, using stairs, and cycling.

If you. annot manage moderate intensity physical activity because of comorbidity, medical conditions or personal circumstances exercise to your maximum safe capacity.