In the case of heart disease, prevention is our best ally. Stress and junk food will lower the odds of having a heart attack and of suffering from vascular disease in general. The risk can be reduced by between 30% and 70% by changing your diet, slowing the pace of your life, and doing some exercise.

A correct diet
High cholesterol increases the risk of having a heart attack by between 18% and 28%. So it is a matter of common sense to follow a healthy eating plan.

What is a healthy diet?
Eat five times a day and give up all fattening foods, i.e. fatty meat, sugar, sweets, commercially produced pastries and alcohol.
Instead you should be eating more vegetables, wholegrain cereals and olive oil - no more than two soup spoonfuls divided between the three main meals of the day-.

Do not eat more than two eggs a week and never have them fried. Meat and fish should be white and lean� And fruit should be the kind which have rapidly absorbed sugars. Milk and dairy products should always be low fat.
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Eat pulses and whole grain pasta once a week, and two medium size baked potatoes every two or three days.

The hardest part
You have to say goodbye to extra sugar, snacks, sauces, fast food and pre-cooked dishes and, and if you aren�t a great fan of doing sport, you will just have to get used to it because it is vital to do some exercise.

Tip
Cook with very little oil, and preferably steam, grill, bake or microwave food. Have at least two pieces of fruit a day and drink 1.5 to 2 litres of still mineral water daily. It is better not to drink water during meals so as not to delay the absorption of food; drink before or afterwards.

Where to get information?
Mariscal Clinic. Tel. 915 76 45 48.
Dr. Basilio Moreno�s surgery. Tel. 914 46 96 10.
Dr. Susana Monereo�s surgery. Tel. 914 11 55 72.
Catalonian Institute of Endocrinology. Tel. 934 18 17 75

Exercise
Physical activity naturally stimulates the metabolism and burns calorie. Increase the time spent exercising gradually: ten minutes the first week; 15 the second; 20 the third... Ideally you should be doing between 30 and 45 minutes� exercise a day.

Don�t take the lift, walk up the stairs; buy the newspaper another block or two away; walk 45 minutes a day; when you do the shopping don�t park right outside the door. Until you lose your surplus adipose tissue don�t take up weight training at the gym.

Naturally remedies for stress
You can find any of these remedies in any herbalist�s. Capsules are the easiest way to take them and don�t forget to read the instructions and only take the recommended dose.
� Evening primrose oil. Helps you to lose weight, controls cholesterol and triglycerides.
� Sesame. Reduces cholesterol levels in the blood.
� Poppy. Powerful sedative with no side effects.
� Oats. A cereal with a sedative and calming effect.
� Ginseng. Revitalises and invigorates the nervous system.
� Lavender. Sedative and balsamic.
� Lemon balm. Acts on the nervous system to combat stress.
� Mint. An invigorating plant, ideal for getting your strength back.
� Linden flower. Relaxing and calming.
� Valerian. It soothes the nerves, and calms body and mind.

Pharmacological treatment
A low dose of aspirin, between 75 and 150 mg a day, is a way to prevent the clotting of platelets as part of a long term preventative treatment for heart attacks and other cardiovascular disease. But this should be only under strict medical prescription, since for most healthy people, whose risk of having a vascular accident is less than 1% per year, the use of aspirin is not advisable.