World Heart Day

It’s World Heart Day! This year, the focus is on creating heart-healthy environments. This means helping people to make healthy lifestyle choices for their heart. Some people affected by cancer have problems with their heart health, but there might be some things you can do to reduce the risk. This blog, written by editorial assistant Liza, takes a look at what you can do to create your own heart-healthy environment.

Did you know? You can improve your heart health:

• at any age
• before, during or after cancer treatment
• even if you already have a heart problem.

There are a few things that might contribute to heart problems – some factors are beyond your control, such as age and family history, but other risk factors can be reduced. These are known as lifestyle risk factors and there are things you can do to control them.

Let’s investigate some of these lifestyle risk factors, and what you can do this Heart Day, and every day, to reduce the risk.

1. Diet. Eating a balanced diet can help reduce the risk of heart problems. Here’s some tips:

• Try to eat at least 5 portions of fresh fruits and vegetables a day. Not used to cooking with fruit and veg? Check out our recipes for ideas or order our recipe book!
• Carbohydrates like bread, cereal and pasta are part of a balanced diet – but you could give wholegrain varieties a try.
• Protein-rich foods like meat, fish, eggs, beans and lentils are normal too, but try to avoid overly fatty or salty dishes. Fish is full of Omega-3 fats which can help protect the heart! If possible, two portions of fish a week is a good idea.
• Having some dairy products is normal, but try to avoid high saturated fats like butter.
• Try to minimise snacks and drinks that are high in fat, salt or sugar.
• Drink lots of water! You might also enjoy fruity teas or sugar-free squash. Just remember that fizzy drinks like cola or lemonade aren’t very good for your heart, and you should try to keep your alcohol intake to a healthy level. What about trying two alcohol-free days a week?

2. Keeping physically active. This can help to strengthen your heart muscle, lower blood pressure, improve your circulation, reduce your body fat and help you maintain a healthy weight. You may find it hard to think about being active when you are coping with cancer and possible side effects of treatment. But even making small changes can help. And there are lots of different ways to exercise.

• Set goals for yourself and remember that you need to achieve them at your own pace.
• You might try going for a walk every day, gardening, cycling, washing the car, dancing, or taking the stairs.
• Current guidelines recommend 150 minutes of moderate activity a week, but always listen to your body. Don’t forget you can always ask your GP or hospital doctor for more advice.
• We have a Move More pack which you might find helpful, too.

3. Stress. Cancer can be stressful for lots of reasons. But it is important to try and find healthy ways of coping with stress. You could try some of these ideas:

• Talk about it. You may want to talk to someone close to you, like family or friends. Or you may decide to talk to your GP, nurse specialist, or a religious leader. Your hospital team or GP can refer you to a counsellor too, if you want.
• Ask for support. If you have questions about your treatment or other worries, ask your doctor or nurse.
• You might also want to join a support group, where people might be having similar experiences to you.
• Work out what makes it worse. Try to avoid these things or get help so you can cope with them.
• Find ways to relax. You can order our Relax and breathe CD for more ideas.

We hope this Heart Day you find these suggestions helpful, and are able to use them to kickstart a healthy heart lifestyle. We also have more information and top tips you might find helpful. You can also order our free booklet Heart health and cancer treatment booklet, made in partnership with the British Heart Foundation. Or visit the BHF website for more information. Happy Heart Day!

To see what else Macmillan's cancer information team has been blogging about, please visit our blog home page! You can subscribe to receive our blogs by email or RSS too.

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