Dr Neil Writes In The Daily Telegraph.

“How to keep your heart healthy, according to a cardiologist”

Get Moving.

I try to get my body moving as soon as I wake. Gentle yoga or stretching gets the blood flowing and kickstarts your metabolism.

If you can exercise as part of your commute to work even better. You should aim for 75 minutes of vigorous intensity activity a week or 150 minutes of moderate intensity activity

Mediterranean Diet

The Mediterranean diet that is high in fresh fruit, vegetables, whole grains, beans, nuts and legumes, oily fish, with some lean proteins from poultry and LOTS of extra virgin olive oil had been proven to lower the risk of heart disease. Olive oil is packed full of beneficial antioxidants that can lower your "bad" (LDL) cholesterol while leaving your "good" (HDL) cholesterol untouched.

LIVE HEALTHY

  • Fruit and vegetables – fresh, frozen, canned or dried. Aim for at least five servings every day. These foods are rich in essential nutrients, they are also low in calories. 

  • Fish – white fish is low in fat and calories, so they're helpful when managing weight. Oily fish, although higher in fat, contain essential omega-3 fats and vitamin D. 

  • Nuts and nut butters – choose unsalted varieties. Nuts are rich in monounsaturated fats. As a guide, try to eat about 30-35g (a handful) each day.

  • Use oils rich in monounsaturated fats – such as olive and rapeseed (canola) oils, and spreading fats made from these.

  • Try to get out in the sunshine for at least 30 minutes during the spring, summer and early autumn – apply sun tan lotion if you expose your skin to strong sunlight, if you are out for a long time or if you are very fair skinned. 

  • Take a vitamin D supplement – if you're over 65, housebound or if you have little exposure to sun then it is recommended that you take a daily vitamin D supplement. 5-10mcg (micrograms) per day is all that you need.