Health Tip of the Week: for your heart’s sake make one small change

Heart disease is one of the biggest health problems facing the Irish population with more than 10,000 people dying each year from conditions arising from the disease.

But the good news is that much can be done to achieve and maintain a healthy heart and with a few simple lifestyle changes, up to 80 per cent of heart disease cases could be avoided.

Changing your lifestyle can be difficult, but experts say we should aim to take small steps and change one thing at a time.

Eamonn Henry of Offaly County Council Sports Partnership, which is playing an active role in the Pfizer Healthy Town initiative in Tullamore, says exercise is vital when it comes to improving heart health and everyone should devise a routine for themselves that fits in with their routine.

But while he advises people to get at least the minimum amount of exercise each week, he also says that getting started can be difficult, so don’t despair if it seems too difficult in the beginning.

“Endeavour to achieve the minimum recommended levels of physical activity of 150 minutes a week and if this is not possible initially, be prepared to work towards this incrementally,” he says.

“But don’t set unreal expectations, push yourself too hard too soon, or expect quick fix solutions from exercise. Allow your body to adapt to the change in lifestyle and it will pay dividends down the line.”

Dr Sumi Dunne, clinical lecturer at the Royal College of Surgeons Ireland, says we can also make a small change to our diet and lifestyle which will make a big difference.

“Heart disease and stroke is the leading cause of death in Ireland,” she says. “So in order to promote heart health, people should just make a few simple changes – stop smoking, reduce alcohol intake, take regular exercise and eat a varied diet with minimal pre-packaged foods. And if there is a family history of cardiac disease, I would suggest attending the GP for a review.”

Health Tip of the Week is a sponsored by Pfizer as part of its Healthy Town initiative. Each year, Pfizer selects a town to take part in a unique project to aimed at showing you – no matter what age you are, or indeed where you live – simple steps to improve your health.

For more see www.irishtimes.com/sponsored/healthy-town