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Five ways to reduce your risk of heart disease

According to the WHO (World Health Organisation), most cardiovascular diseases can be prevented by managing behavioural risk factors such as tobacco use, unhealthy diet, obesity, physical inactivity, and harmful use of alcohol.

Naturally, it follows that if you overturn the behaviours mentioned above, you can reduce your risk of a heart attack.

Let’s go through each of these risk factors.

1. Smoking
WebMD points out that while smoking is mainly associated with respiratory disease, a smoker is also twice as likely to have a heart attack as someone who doesn’t smoke.

The nicotine in cigarettes restricts the flow of oxygen to the heart; increases blood pressure and heart rate; increases blood clotting; and damages cells that line your coronary arteries and other blood vessels.

What can you do about it?
Talk to your Link pharmacist or doctor to help you quit!

2. Unhealthy diet
The Centre for Disease Control and Prevention (CDC) explains that a diet high in saturated fats, trans fat, and cholesterol has been linked to heart disease.

Foods such as butter, coconut oils and palm oils, and fatty red meat contain high amounts of saturated fat.

Want to eat healthier?
Cutting these delights out of your diet completely would be a sad day for many people! A dietician can help you to formulate a balanced meal plan and still enjoy your treats, but in moderation. It is estimated that an average man should not eat more than 30g of saturated fat per day.

3. Obesity
According to an article in Healthline, obesity is a major risk factor for heart disease. Carrying too much weight can put extra stress on your heart, increase the risk of narrowed coronary arteries, and affect your heart rhythm.

Think that you’re obese?
Talk to your Link pharmacist about determining your BMI (Body Mass Index), which compares weight to height to get an estimate of your obesity level. If your BMI suggests that you need to lose weight, it’s good to talk to a healthcare professional first before just embarking on the first exercise or nutrition plan.

4. Physical inactivity
The WHO (World Health Organisation) encourages regular physical activity, because it is proven to help prevent and manage heart disease, hypertension, stroke, diabetes, and several cancers. It also helps to maintain a healthy body weight, improve mental health, and quality of life.

Time to get active?
Becoming more active doesn’t require you to become a super athlete. Physical activity includes all forms of movement. Things like walking, cycling, household chores and gardening don’t require special skills, and anybody can do it.

5. Alcohol abuse
The Cleveland Clinic warns against alcohol abuse which can cause alcohol-induced cardiomyopathy. This is a condition where your heart changes shape because of long-term alcohol use, causing long-term damage.

How can you manage this?
You may need support, especially if you have an alcohol addiction. Talk to your doctor to discuss ways to help you. Also include your family – it can be a challenging process and you may need all the support you can get.

A good start for men to reduce their risk of heart disease is to think about which of these five things can be achieved without too much difficulty, and which may need some professional help and support from family and friends.

 

While all reasonable effort has been made to ensure the accuracy of information contained in this article, information may change or become dated, as new developments occur. The Link group shall not be held liable or accountable for the accuracy, completeness or correctness of any information for any purpose. No content in this article, irrespective of the date or reference source, should be viewed as a substitute for direct medical advice from your doctor, pharmacist or any other suitably qualified clinician.

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