| Coronary heart disease is still the biggest killer of men | | | | Step Two: |
| and women in the Western World. The rate of people | | | | Introduce leaner meat and fish into your diet. Leaner |
| dying has increased rapidly over the years and | | | | meat such as chicken is lower in fat than red meat. |
| especially in the last 20 years. There is a direct | | | | Eat more fish especially the oily variety. Oily fish |
| correlation between heart disease and people's | | | | includes tuna and herrings. |
| lifestyle and diet. Increasingly people are living more | | | | Step Three: |
| sedentary lives which involve a lot of sitting and very | | | | Eat plenty of fresh fruit and leafy green vegetables |
| little exercise. Advances in technology have removed | | | | every day. These foods are high in essential vitamins |
| most labor intensive jobs and most people work in | | | | and minerals such as vitamin C and D, calcium, and |
| offices sitting at a desk. | | | | potassium. |
| As well as leading less active lifestyles peoples diets | | | | Step Four: |
| have gradually changed as well over the last 20 years. | | | | Reduce your intake of salt. Most processed foods |
| The increased availability and convenience of | | | | have high levels of salt to improve the taste so there |
| processed foods means people are eating more food | | | | is no need to add more to it. If you do use salt use a |
| that is high in saturated fat and full of additives. These | | | | healthier alternative that has lower levels of sodium |
| two factors combined play a huge role in the increase | | | | such as rock salt or sea salt. Both of these taste |
| of heart disease. | | | | much better than ordinary table salt. |
| The good news is that heart disease is preventable. | | | | Step Five: |
| You can reduce your risk of getting heart disease by | | | | If you lead a sedentary life both at home and at work |
| changing your diet and lifestyle. The following are a | | | | then you need to acquire the habit of regular exercise. |
| few steps to get you started. | | | | This does not mean that you have to train for a |
| Step One: | | | | marathon. All you have to do is 20 to 30 minutes 3 or |
| Avoid food that has a lot of saturated fat in it. This | | | | 4 times a week. The key thing is consistency. If you |
| includes red meat, processed food and especially junk | | | | are not use to exercise then, start off gradually with |
| food. Also, avoid frying food as this increases the level | | | | walking at a pace that makes you out of breath. |
| of fat. | | | | Gradually increase the time and intensity each day. |