Heart health

Coronary heart disease is the biggest cause of death in the under-65s - but a few simple steps can lift you out of the 'at risk' category.

Dr Paula Franklin, assistant medical director at BUPA offers advice on preventative action.​

As a publican you may be a big-hearted sort - but does that mean your ticker's healthy?

If you work long hours in a smoky atmosphere, take little exercise and eat crisps and nuts between irregular meals, the chances are the answer is "no".

It's a sobering thought when you consider most licensees fall into at least one of these categories, and that coronary heart disease is the biggest cause of death in the under-65s.

But simple steps can help lift you out of the "at risk" league. There are four major risk factors you can do something about:

• smoking
• high blood pressure
• lack of physical exercise
• high blood cholesterol.

First, smoking - and in your job, passive smoking. The first step is to quit yourself. Don't try and phase it out - just set a date and stick to it.

Research shows that some form of nicotine replacement therapy significantly increases your chances of being successful. Keep fruit, sugar-free gum or one of those rubber stress-busting balls behind the bar for when your hands are itching for a cigarette.

Move from the part of the bar where the smokers congregate. To counter passive smoking, relocate the smoking area to somewhere there's plenty of ventilation, and open windows whenever possible.

Blood pressure​

High blood pressure strains the heart, and can cause many conditions, including heart attacks and strokes.

There are usually no early symptoms, so have your blood pressure checked every year by your doctor, or more often if you have any close relatives with high blood pressure.

To maintain healthy blood pressure, quit smoking, eat a healthy diet with lots of fruit and vegetables and limited salt, keep your weight within recommended limits, and take regular exercise. In fact, research suggests that moderate exercise - five times a week for 30 minutes - can halve the risk of developing coronary heart disease.

You don't have to do your 30 minutes all in one go. You can add up shorter bursts if it's easier, as long as it gets the heart pumping harder. In your job you can even count plenty of trips down to the cellar and back.

Medication may also be required to bring high blood pressure back to normal.

The other heart disease risk factor is high cholesterol. Healthy eating habits will keep your blood cholesterol in check. Foods high in saturated fats, such as dairy products, sausages, meat pies, hamburgers, crisps, cakes and biscuits, and fried foods can all increase blood cholesterol.

Try adding wholemeal foods, oats and salads with low fat dressings etc to your bar menu and pick the healthy option for your own meals. Stick to a fruit salad or fruit tart for dessert.

Looking after your heart isn't rocket science but it needn't be a chore either. It just means thinking ahead on healthy menu options and finding a little time for physical activity. Remember - prevention is better than cure.