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Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Stopping smoking

Did you know that around 6.4 million people in the UK smoke cigarettes? Smoking is a major risk factor for heart disease and one of the leading causes of death in the UK. When you inhale the harmful chemicals in cigarettes, you’re damaging your heart and blood vessels, increasing your risk of blockages in your arteries and a heart attack. It’s time to stop. 

Within six hours of quitting, your heart rate and blood pressure will stabilise and within two to twelve weeks your blood will pump more efficiently through your heart and muscles. Once you reach the one-year mark, your risk of a heart attack will have halved compared to someone who smokes. Three in four smokers wish they never picked up their first cigarette. Stopping smoking is one of the best things you can do for your health, and we offer some tips on how you can stop today. 

Plan it 

Set yourself a date within the next two weeks when you’re going to stop smoking. By having this in the calendar it increases your chances of quitting and makes you accountable. Make sure you remove all your lighters, matches, ashtrays, cigarettes and any other reminders of smoking that you may have from your house. This is the out-of-sight, out-of-mind approach and should help to reduce your triggers and make it easier for you to quit. 

Make a list 

Write a list of all the reasons why you started smoking and then a list of all the reasons that you want to stop smoking. Compare the two, the reasons to stop will likely be longer and more impactful on your life and health than the reason you started. Keep this handy or write it on your phone, as you may want to look at it when you’re having cravings and need some motivation. 

You may also find it useful to make a list of ways to distract yourself, these could be activities you enjoy doing or new things you want to try. Cooking, exercise and reading are a few examples. If you find yourself in a triggering or difficult situation, then remember you can say no and take yourself off for a walk. Although this may be hard, you’ll thank yourself later.  

Change your habits 

People often still smoke because they’ve formed a habit and it’s become part of their daily routine. Research has found that exercising helps to reduce the urge to smoke and can help the brain to produce anti-craving chemicals. Taking up exercise or a new hobby is a great way that you can distract yourself from cravings and improve your fitness. Aim to meet the physical activity guidelines of at least 150 minutes of moderate-intensity physical activity a week.  

Get support 

Build a support network around you. Make sure that people are aware that you’re stopping smoking so they can support you through the process, or they may want to quit with you. Having support will motivate you to keep going and get you through the tough days. Use local Stop Smoking Services or chat to your GP if you need any help. Professionals are there to support you when it gets tough, so make sure you utilise their services.