The single most important thing a smoker can do to reduce their risk of developing coronary heart disease is to stop smoking.

Smoking just 5 cigarettes a day can double the chance of having a heart attack and the recovery rate for smokers after a heart attack is significantly lower than that of a non-smoker.   The good news is that after six months of giving up, your risk of having a heart attack begins to fall.

How Smoking Affects The Heart

• Smoking reduces the amount of oxygen carried in the blood to the heart.
• Nicotine makes the heart beat faster and increases blood pressure, putting a strain on the heart.
• The build up of fatty deposits in the arteries that causes heart disease (atherosclerosis) is significantly increased in smokers.

If you live with a smoker or come into contact with ‘second hand' smoke regularly your risk of developing heart disease increases considerably.

How to Stop

Once you have made the decision to stop smoking there are a number of methods available to help you. You can create your own individual plan by combining the following different methods.

• Willpower. Whatever method you use willpower will be required
• Counselling. Support groups or talking to your doctor will help you to deal with the emotional aspect of quitting
• Nicotine Replacement Therapies. A range of products are readily available and will help you to get through withdrawal symptoms and cravings
• Alternative Therapies. Some people benefit from therapies such as hypnosis or acupuncture
• Prescription medicines. Some medicines are only available on prescription, your GP will be able to recommend and prescribe these

Some practical tips

• Set a date
• Tell friends and family what you are doing and ask for their support
• Get rid of all smoking materials from your home, office and car
• Position air fresheners and flowers around your home
• Be positive. Remember the physical and emotional symptoms that you will experience are a sign that you are doing well
• Take up a hobby and stay active, keeping busy will help to keep your mind off cigarettes
• Write a list of reasons for quitting and keep this at hand
• Treat yourself to some new clothes, book a holiday or start a savings account with the money you save from not smoking
• Take one day at a time and mark off each day on a calendar. Then take a minute to think about the benefits of not smoking to your heart, your family and your finances.

Kick the habit today and look forward to a smoke-free future with shinier hair, whiter teeth, brighter skin, fresher breath and a healthier heart! Even better you'll have more money to spend, so what are you waiting for?

Get sponsored to quit

Why not get sponsored to give up smoking, to help motivate you when your will power is waning? To take part in the UK's first ever national sponsored quit attempt click here.

Click on the picture below to download our FREE leaflet on smoking and the heart (you will need Adobe Reader to view this document click on the logo below to download this for free)

For more information contact Heart Research UK on 0113 297 6206 or email lifestyle@heartresearch.org.uk