On the cover How healthy is your heart? Our quiz will help you find out and make the right choices

Take our quiz and find out…

There’s a simple message doctors want us to take on board: it’s never too early to find out what makes your heart tick. Traditionally, heart disease had been seen as a man’s problem, but in fact, one in 13 women in the UK die from a heart attack and it kills more than twice as many women as breast cancer.

Just recognising that we need to look after our heart health is the first step. What else is important? Dr Ameet Bakhai, a consultant cardiologist at Spire Bushey Hospital, suggests that, along with regular check-ups and screening, ‘we should all know our blood pressure, cholesterol and blood sugar levels. Plus, think about making key diet, exercise and lifestyle changes.’

Our quiz will help guide you in the right direction.

Circle the answer A, B or C that most closely fits your diet and lifestyle.

1 How many portions of fruit and vegetables do you eat a day?

A 0 to two servings – I’m not really that keen on veg.

B Three to four servings – though I could probably eat more if I tried.

C Five or more servings per day – I can’t get enough of them. Fruit and veg contain heart-friendly vitamins, minerals, antioxidants and fibre. Getting your five-a-day can reduce your risk of heart disease by as much as 40%. An apple a day helps keep the cardiologist away!

2 When do you add salt to your food?

A Both during cooking and at the table – it’s essential to bring out the flavour.

B Only during cooking – I’m trying to cut down.

C Hardly at all – I use fresh herbs for flavour and check labels for the salt content of bought foods.

3 Which of the following do you eat the most?

A Chips – delicious, especially with mayonnaise. B Roast potatoes – but only one or two, and made with olive oil. C Boiled or baked potatoes – and super-healthy sweet potatoes.

One in three heart attacks are linked to an unhealthy diet. The average adult needs to reduce their fat intake by at least a quarter. Cut back on fatty foods such as doughnuts, chips and cream. Grill rather than fry, and try more plant-based meals.

4

How often do you eat fresh fish?

A I have deep-fried, battered fish and chips every week – I never buy fresh fish, it’s too difficult to prepare.

B Once or twice a week – usually pre-packed white fish, such as cod. I’d love to cook more exotic fish meals but don’t know how.

C At least three times a week – especially oily fish such as sardines, mackerel or salmon, which I always grill, poach or bake, never fry. Fish oil helps to ‘thin’ the blood and reduce abnormal heart rhythms, which could lower the risk of a fatal heart attack. Aim to eat two portions of fish a week, of which one is oily, or take 1g omega-3 fish oil supplements a day.

If everyone reduced the amount of salt in their diet, an estimated one in seven heart attacks could be prevented. Avoid obviously salty food (crisps, bacon, pickled fish/meats, products tinned in brine) and stop adding salt when cooking or at the table. Get flavour from herbs, spices and black pepper instead.

5 How much exercise do you take each week? I sometimes stand at work

A and walk around when things are quiet.

B I joined a gym and go occasionally; I also try to walk or cycle at the weekends (if I have the energy).

C I take at least 30 minutes’ brisk exercise five times a week, and often every day.

People who exercise for 30 minutes at least five times a week are half as likely to have a heart attack as those who are physically inactive. Activities such as DIY, gardening and dancing are just as effective as swimming or cycling for heart health.

Invest in a pedometer and aim for no less than 4,000 steps a day and 10,000 steps as often as you can.

6 How overweight are you? More than a stone –

A being cuddly suits my warm, bubbly personality!

B Less than a stone – and I’m trying to lose it as I feel tired all the time.

C I’m not overweight – I eat a healthy diet and exercise regularly.

Overweight people are one-and-a-half times more likely to have a heart attack than someone of a healthy weight. Obesity doubles the risk, especially if you store excess fat around your middle (apple shaped). Losing weight can reduce your risk by at least a third.

7 How many units of alcohol do you drink a week?

A Er, what’s a unit? Is half a bottle of wine every night OK?

B 15 or more, but I’m intending to cut down.

C No more than one or two a few nights a week.

A moderate alcohol intake may actually reduce your risk of heart disease but if you regularly drink more than six units in one session, your risk of a heart attack doubles. Aim to drink no more than 14 units of alcohol spread throughout the week, with several alcohol-free days.

8 How much do you smoke?

A At least 20 cigarettes a day – my granddad smoked all his life and lived to the age of 92, so why worry?

B I’ve switched to vaping as a less risky option – and I am trying to cut down.

C I don’t smoke at all – and avoid passive smoking, too.

Smokers are five times more likely to have a heart attack in their 30s and 40s than non-smokers – and three times more likely to have one overall.