Managing coronary heart disease may seem like a daunting task, and the diagnosis can certainly be intimidating. Current statistics show that heart disease accounts for 30% of global deaths every year, and that it is the leading cause of death in both men and women under the age of 65.

Managing heart disease can be made easier by making many small and simple changes to your everyday life to help you remain happy and healthy.

In this article, we’ve broken it down in to the three most important categories – Stop Smoking, Exercise More and Eat Healthier.

Follow these three simple steps, and you’ll be well on your way to keeping on top of your heart disease and maintaining the level of heart health that you want in your life.

1) Stop smoking

‘If you’re a smoker, stopping smoking is the single most important step you can take to protect the health of your heart.’ British Heart foundation

As well as contributing to the build-up of fatty deposits in the arteries, smoking raises the blood pressure and decreases the amount of oxygen carried by the blood.

All of this puts significant pressure on the heart, and overall, smokers are almost twice as likely to have a heart attack compared to non-smokers.

Therefore, quitting is a very important lifestyle choice for people trying to manage heart disease. The first step for many in recent years has been to swap cigarettes for electronic cigarettes or even vapes.

While the jury is still out on their long-term effects, the government has estimated that e-cigarettes are around 95% less harmful to you than smoking tobacco.

However, using e-cigarettes usually involves maintaining a high intake of nicotine, which is the active ingredient in tobacco that tends to raise blood pressure.

Really, the goal should be to quit completely.

There are plenty of websites out there that will help you quit smoking, and theNHS is always happy to lend a hand. You can find your local ‘Stop Smoking’ clinic by just entering your post-code.

Alternatively, most pharmacies will be able to provide advice on the best strategy for you, explaining the benefits of each different method and aiding you in your approach.

Making this decision can safeguard your heart, your health, and your future, just like ESMI Medical Insurance can safeguard the finances of your family.

Our policies are quick to apply for and benefit from straight-forward and transparent terms and conditions, which you can find out more about on our FAQ page.

2) Exercise more

It’s a well-known fact that keeping fit and getting enough exercise is essential to living a long and healthy life, but did you know that exercising regularly can help to keep your heart disease under control as well?

Weaving physical activity back in to your daily life can be as simple as making just a few basic changes to your life-style and weekly schedule, that will definitely pay off in the long run.

Think about arranging a regular active meet up with some friends. This might involve walking, running, or playing a team sport such as tennis or bowls.

Most of us walk between 3,000 and 4,000 steps every day, but reaching 10,000 could have a huge positive impact on your health.

You can change part of your commute, schedule a weekly walk with loved ones, or even attend social walking events. Walking for Health is a fantastic organisation that tries to connect people who are looking to keep fit through walking more – you can search their website for a list of groups near you!

Alternatively, you might consider starting swimming at your local pool. The NHS recommends getting 150 minutes of ‘moderate aerobic activity’ weekly, as well as ‘strength exercises’ two days a week. Exercising regularly releases endorphins, meaning you’ll be feeling better physically, but also mentally too.

3) Eating Healthy

We’ve all been taught the importance of maintaining a healthy and balanced diet since we went to school, but that becomes especially important when managing heart disease. Specifically, it’s important to try and reduce your intake of saturated fats – that tends to include foods like sausages, cakes and biscuits, and cream. Instead, you can replace those with small amounts of un-saturated fats in food, like fish and nuts.

It will also help to try and replace dairy based oils and butter with vegetable oils and spreads. From there, you can make small changes to reduce your overall intake of fats. For example, grilling, steaming, or even boiling your food instead of roasting or frying is a sure-fire route to reducing your fat intake.

Balanced with this, eating more fruits and vegetables will also help in managing heart disease. The NHS recommends 5 portions of fruit or veg every day – no matter where they come from, they still count towards your total.

Be aware that some forms of fruit and veg such as fruit juice or beans and pulses only count once a day, no matter how many times you consume them within a 24 hour period.

Changing your diet is a simple and effective way of taking control of your life and managing your heart disease. And all the while, you can be safe in the knowledge that if you take out an ESMI Sick Pay Insurance policy, you could be covered for up to £2,000 a month if there are any hiccups along the way that prevent you from working.

That’s over 4x the standard Government Statutory Sick Pay amount that you’ll be entitled to.

Securing your future

According to HeartUK, Coronary Heart Disease accounts for around 40% of deaths before 75. Following the steps above will help you on your way to managing heart disease and improving your overall health and wellbeing.

Investing in an ESMI life and critical illness policy can also provide a level of extra security, not just for you, but for your loved ones as well, just in case the worst happens.

It’s easy to apply, and you can be covered within minutes – we don’t ask lengthy questions about your medical history or personal habits.

Our policies are clear and easy to understand, and we offer a 30-day money back guarantee, in case you change your mind. And what’s more, all our products are 100% guaranteed acceptance, regardless of any pre-existing conditions you may have, making it ideal for those with pre-existing health issues.

At the end of the day, we just want to get straight to the point – protecting you and your family. Because after all, that’s what we’re here for.