Routes to a healthy heart:
Reduce your alcohol intake

Nine simple ways to reduce your risk of another heart attack: Eat a healthy diet Take more exercise Loose excess weight Stop smoking Drink less alcohol  Reduce high blood pressure Reduce high cholesterol levels If diabetic, maintain good control of blood glucose levels Keep taking your prescribed medication

Drinking too much alcohol can raise blood pressure, cause heart failure and lead to stroke. It also contributes to obesity. Some recent studies have suggested that modest alcohol consumption may protect against stroke. This does not mean, however, that if you currently do not drink alcohol that you should start. If you already drink alcohol, do it in moderation.

 

Certain people should not drink alcohol at all, since even a moderate amount can complicate some medical problems. In particular, alcohol can interfere with the effectiveness of certain medications, including aspirin. If your physician has prescribed aspirin for you after your heart attack, do not drink alcohol.

 

Ways to help you lower your alcohol intake:

• Try to have no more than one alcoholic drink per day if you're a woman or two per day.
• Avoid ‘binge drinking’ - do not save up your allowance for one or two night’s drinking only.
• When drinking at home, people almost always pour themselves a bigger drink than they would get in a bar, so it’s a good idea to get into the habit of using a spirit or wine measure.

Remember: staying within these limits does not mean that you are capable of driving. When driving, it is best not to drink at all.

Remember: make sure you take your prescribed medication as directed by your physician.

 

A step-by-step guide to reducing alcohol consumption

• Keep a record of your alcohol intake using the form below. Work on ways to make it easier to reduce your alcohol intake.
• Talk to a partner or friend – they could help you highlight some self-help ideas.
• Try to stop drinking alcohol on weekdays.
• When you are drinking, try to substitute every second drink with water, non-alcoholic beer, coffee or a soft drink.
• If you usually go to a bar for lunch during the day at work, then try taking a packed lunch instead.
• If you normally visit a bar on the way home from work, take a different route home, so you won't be tempted to stop at the bar.
• Take up a new hobby or interest to occupy the time when you would usually be drinking.

Use this table to keep a record of your weekly alcohol intake:

	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Units of alcohol taken today

Ways to help you stop drinking completely:

1. Choose a date to stop completely and stick to it. Draw up a plan of action, considering what methods are available to you.
2. Drink plenty of non-alcoholic fluids – Keep a glass of water or juice handy and sip it steadily.
3. Take more exercise (though check with your physician first) – Walk instead of using the bus or car. Use the stairs instead of the lift. Exercise helps you relax and can boost your morale.
4. Think positively – Stopping drinking can be hard. Irritability and urges to drink are common, but they usually disappear after a few weeks.
5. Change your routine – Avoid social activities that include alcohol.
6. Don’t make excuses – Don't use a crisis or even good news as an excuse for "just one drink".
7. Treat yourself – Use the money you are saving by not drinking to buy yourself something special.