The Heart Foundation reports that more South Africans die from cardiovascular diseases than all forms of cancer. Five people have heart attacks every hour, and obesity in South Africa, a major cause of heart disease, is amongst the highest in the world.
Heart attacks are usually caused by a combination of risk factors such as tobacco use, unhealthy diet, obesity, physical inactivity, hypertension, diabetes, high levels of cholesterol and use of alcohol.
The WHO (World Health Organisation) encourages people to take steps toward a healthier lifestyle, pointing out that it’s never too late to make changes.
Here are some tips towards a healthier heart:
1. A heart healthy diet.
You can take steps to prevent heart disease by living a healthy lifestyle.
- Eat more fresh fruits and vegetables.
- Opt for high fibre snacks.
- Eat fewer processed foods.
- Limit salt, fats and cholesterol.
- Watch out for hidden sugars.
- Substitute sweetened beverage sodas and juices with water.
2. Lose weight if you’re overweight.
A body mass index (BMI) of 25 and above indicates that a person is overweight or suffers from obesity. Central obesity is a high waist circumference of more than 80 cm for females and over 90 cm for males. A high waist circumference is associated with a bigger risk for developing cardiovascular disease.
3. Some physical activity is better than none.
Physical activity can improve weight control and reduce blood pressure, resulting in improved levels of cholesterol and other blood lipids. Inactive people can start with limited amounts of physical activity before gradually increasing the duration, frequency and intensity of exercise. Moderate forms of exercise can include brisk walking, climbing stairs, dancing, gardening and household chores.
4. Quit smoking.
Quitting smoking and avoiding exposure to second hand smoke is an important step in reducing the risk of heart disease. After a year of quitting, the risk of heart disease is about half that of a smoker. After 15 years, the risk of heart disease is the same as that of a non-smoker.
5. Avoid use of alcohol.
Alcohol consumption has been linked to over 200 disease and injury conditions, including cardiovascular diseases. There is no safe level of alcohol consumption, so it is better to avoid drinking alcohol altogether.
6. Have your blood pressure and blood sugar levels checked regularly.
High blood pressure and diabetes do not necessarily display early symptoms, so it is important to have regular screenings. Both conditions are harmful to your heart but if diagnosed, can be treated.
Visit your doctor for a regular check-up or ask your pharmacist or clinic to check your blood pressure, BMI and blood sugar levels. In addition, your doctor or pharmacist can also help you to quit smoking.
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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