#Dash diet servings check off form plus
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High blood pressure can often be reduced by eating a healthy diet, moderating your alcohol intake, maintaining a healthy weight and doing regular exercise. Persistent high blood pressure (hypertension) can put extra strain on your arteries and heart, increasing your risk of a heart attack. If you are committed to quitting but do not want to be referred to a stop smoking service, a GP should be able to prescribe treatment to help with withdrawal symptoms you may experience.ДЇind out about self-help tips to stop smoking.

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Specially trained helpline staff offer free expert advice and encouragement. You can also call the NHS Smokefree Helpline on 03 (England only, from Monday to Friday 9am to 8pm, and Saturday and Sunday 11am to 4pm).

Smoking is a major risk factor for heart attack because it causes atherosclerosis and raises blood pressure.ДЄ GP can refer you to a local NHS Stop Smoking Service, which will provide support and advice about the best ways to quit.

Some supplements, such as beta-carotene, are potentially harmful.ДЇind out more about changing your diet after a heart attack. Never take a food supplement without first consulting a GP. Oily fish, such as herring, sardines and salmon, can form part of a Mediterranean-style diet, but there's no need to eat this type of fish specifically to try to prevent another heart attack.ДЄlso, taking omega-3 fatty acid supplements, or eating foods fortified with omega-3 fatty acids, has not been found to help prevent another heart attack. Replace butter and cheese with products based on vegetable and plant oil, such as olive oil. This means eating more bread, fruit, vegetables and fish, and less meat. You should aim to follow a Mediterranean-style diet.

ghee (a type of butter often used in Indian cooking).

Avoid foods containing high levels of saturated fat, as theyВ increase levels of LDL cholesterol in your blood. There are also 2 types of fatВ вЂ“В saturated and unsaturated.

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high-density lipoprotein (HDL) вЂ“ this is mostly made up of protein plus a small amount of fat this type of cholesterol can reduce deposits in your arteries, soВ is often known as 'good cholesterol'.low-density lipoprotein (LDL) вЂ“ this is mostly made up of fat plus a small amount of protein this type of cholesterol can block your arteries, so it is often known as 'bad cholesterol'.This is because fatty foods contain an unhealthy type of cholesterol. try to keep your blood pressure at a healthy levelД®ating an unhealthy diet that is high in fat will make hardening of the arteries (atherosclerosis) worse and increase your risk of a heart attack.Д¬ontinuing to eat high-fat foods will cause more fatty plaques to build up in your arteries.There are 3 main steps you can take to help prevent a heart attack (as well as stroke):

Making lifestyle changes is the most effective way to prevent having a heart attack (or having another heart attack).