Following a healthy diet and keeping physically active could help to reduce your risk of developing heart disease. Making healthy changes to your lifestyle can also increase your chances of survival following a heart attack. First and foremost, healthy eating is about getting the balance right. This doesn't have to mean cutting out all of what you enjoy, but it does mean eating foods in proportions that will improve your health long-term.

• It has been estimated that eating at least five portions of fruits and vegetables each day could reduce the risk of death from chronic diseases, such as heart disease, stroke, and cancer by up to 20%. To receive maximum benefit from the wonderful nutrients contained in fruits and vegetables, choose from a variety of different produce each day, rather than sticking with the same options.
• Eating whole grains is thought to reduce the risk of developing heart disease and can also help to lower blood cholesterol levels. Around one third of our meals should be based on carbohydrate, with roughly one half of these grains being whole. Opt for wholegrain bread, wholemeal pasta, and wholegrain rice wherever possible.
• Regular intake of omega-3 fatty acids has been shown to reduce the risk of heart disease, and to improve our chances of survival following a heart attack. The omega-3 fatty acids found in oily fish are thought to help the heart beat more regularly, reduce triglyceride levels, and prevent blood clots from forming in the coronary arteries. Aim to have two portions of fish per week (a portion is about 3.5 oz). One portion should be white fish, and one portion should be oily fish. Examples of oily fish include trout, salmon, herring, mackerel, or fresh tuna.
• Reducing the total amount of saturated fat we eat can help to reduce our blood cholesterol levels. Try to include lean meat, fish and poultry, along with low or reduced fat dairy products, and moderate amounts of monounsaturated or polyunsaturated margarine spreads and oils in your diet.
• If you have high blood pressure, it is very wise to reduce your salt intake. Recommendations suggest aiming for a salt intake of no more than 6g per day, (2400 mg). This is about one level teaspoon of salt and includes both the salt we add in cooking and at the table, and the also sodium already present in the foods we eat.

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Physical inactivity is a major risk factor for developing coronary artery disease. Coronary artery disease is characterized by deposits of fatty substances, cholesterol, calcium and other substances in the inner lining of arteries that supply blood to the heart muscle. It also contributes to other risk factors, including obesity, high blood pressure, high triglycerides, a low level of HDL ("good") cholesterol and diabetes. Even moderately intense physical activity such as brisk walking is beneficial when done regularly for a total of 30 minutes or longer on most or all days.

Regular aerobic physical activity increases your fitness level and capacity for exercise. It also plays a role in both primary and secondary prevention of cardiovascular disease.
Regular physical activity can help control blood lipid abnormalities, diabetes and obesity. Aerobic physical activity can also help reduce blood pressure. The results of pooled studies show that people who modify their behavior and start regular physical activity after heart attack have better rates of survival and better quality of life. Healthy people — as well as many patients with cardiovascular disease — can improve their fitness and exercise performance with training.

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For health benefits to the heart, lungs and circulation, perform any moderate-to-vigorous-intensity aerobic activity for at least 30 minutes on most days of the week at 50–85 percent of your maximum heart rate. You can accumulate 30 minutes in 10 or 15 minute sessions. What's important is to include physical activity as part of a regular routine. These activities are especially beneficial when done regularly:

• brisk walking, hiking, stair-climbing, aerobic exercise
• jogging, running, bicycling, rowing and swimming
• activities such as soccer and basketball that include continuous running

The training effects of such activities are most apparent at exercise intensities that exceed 50 percent of a person's exercise capacity (maximum heart rate). If you're physically active regularly for longer periods or at greater intensity, you're likely to benefit more. But don't overdo it. Too much exercise can give you sore muscles and increase the risk of injury.

Even moderate-intensity activities, when performed daily, can have some long-term health benefits. They help lower the risk of cardiovascular diseases. Here are some examples:

• walking for pleasure, gardening and yard work
• housework, dancing and prescribed home exercise
• recreational activities such as tennis, racquetball, soccer, basketball and touch football

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