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The 4-Step Heart-Saver Plan

You walk to a new beat! Heart disease is one of the biggest killers. Every year thousands of men – and women – die of heart disease in their 30s, 40s and 50s.

If you want to reduce your risk of heart disease — or your partner’s chance of dying early from heart disease, here’s how to do it in four easy steps:

1. Cut down on animal fat

Four out of five people still eat high-fat foods. Your heart needs a good, regular supply of oxygenated blood for it to do its job properly. But every mouthful of fat you eat clogs your arteries a little more. But no matter how much fat you ate in the past, it’s not too late to act — if you act now. Reducing your fat intake can help keep your arteries open. If you continue to eat fatty foods, the fat will stick to the inner walls of your arteries.

Here’s what you need to do:

Eat less red meat – and when you do buy meat, make sure you buy lean meat. Then trim off any visible fat.

Drink skimmed or semi-skimmed milk.

Eat low-fat spreads instead of butter. Butter probably killed thousands.

Limit yourself to 2 or 3 eggs per week.

2. Start exercising

How regular do you take exercise? One in three do not take regular exercise. And most of the rest exercise occasionally or exercise a lot.

Remember: the key words are regular and moderate. If you want to protect your heart, you need to exercise three times a week for an hour or more.

Join a gym. Go to the swimming pool. Buy a bike. Go to the dance.

3. Lose excess weight

Fat is not just dirt. It is also deadly. Now is not the time to be confused with benign terms like ‘fat’ or ‘chubby’. FAT kills. You don’t need scales or weight tables to find out if you are fat. When you get undressed tonight, take a long, hard look at yourself in the mirror. You’ll know if you’re fat. If you are, make up your mind to do something about it.

You must eat less to lose weight. And in future you should make sure that you eat only when you are hungry.

4. Stay away from cigarettes

Cigarette smoke narrows your blood vessels and dramatically increases the chance of a heart attack. The risk is higher if you are a smoker. But you can be at risk even if you’re a non-smoker or if people you live with or work with smoke a lot. Smoking causes at least a quarter of all cases of heart disease. So quit smoking. Or cut if you can’t give up. And if you are a non-smoker, stay away from smoking rooms and avoid people who smoke.

Remember: you are a thousand times more likely to die from someone else’s cigarette than someone else’s gun.

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