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ENGELSK/ENGLISH LOOK AFTER YOUR HEART Preventing cardiovascular disease Cardiovascular disease is the generic term for diseases that occur in the heart and/or blood vessels in the body. The two most common and best-known forms are heart attack and stroke. Cardiovascular disease is the number-one cause of death in Norway and the western world. Some of us have experienced heart disease in the family, and in such cases it is wise to take extra precautions. You can do a lot to take extra care of your heart, thus reducing the risk of developing cardiovascular disease. Three points are particularly important: 1 Activity •Physical activity is good for the heart. The heart is a muscle that needs to pump faster from time to time •The fact that your heart is beating faster and you are out of breath is not dangerous – on the contrary, it is good for you! •Walk quickly for half an hour every day, and try to be active as much as possible •Use the stairs; walk to the shop 2 Diet •Food affects our cardiovascular health •You should eat plenty of fruit and vegetables, more fish, cereals and wholegrain foods, and less red meat •Use vegetable oils and liquid or soft margarine in food rather than solid fats (such as butter and hard margarine) •Eat fewer biscuits, cakes and sweets, and drink less soft drinks and juices, all of which contain sugar 3 Smoking •Smoking leads to a higher risk of cardiovascular disease •Smokers should quit smoking altogether •You will quickly achieve better health after you stub out your last cigarette Other diseases that affect heart health: High blood pressure increases the risk of cardiovascular disease. You can take medication to get your blood pressure down. You can also reduce your blood pressure by eating less salt, by giving up smoking and by losing weight if you are overweight. Exercising on at least three days a week can lower your blood pressure. Diabetes also increases the risk of cardiovascular disease. To prevent diabetes, or if you have diabetes, it is advisable to eat healthy foods, be physically active and avoid obesity. If you suffer from diabetes, it is important to follow your doctor’s advice and treatment. High cholesterol is a major risk factor that is also influenced by lifestyle. Fats from fatty meats and dairy products increase cholesterol levels, while vegetable oil, fibre and whole grains lower them. For people with high cholesterol, weight reduction and exercise are also beneficial. ! After reaching the age of 40, it is advisable to have your GP check your blood pressure and cholesterol and blood glucose levels every few years. LHL – The Norwegian Heart and Lung Patient Organization Tel.: +47 22 79 90 00 | Pb 8768 Youngstorget, NO-0028 Oslo | [email protected] | www.lhl.no Source: LHL. | Quality-assured by Dr Wasim Zahid | Version 1. To join LHL, text “medlem” to 2007 (Norway only).