World Heart Day is an attempt to raise global awareness about one of the biggest killers in the world: cardiovascular disease. Globally more people die annually from cardiovascular diseases such as heart attack and stroke than from any other cause. The World Heart Day 2020 theme “use heart to beat heart disease” is meant to rally individuals and communities for action now, rather than later, to prevent heart disease. One of the ways we can do this is by making better choices. Taking small gradual steps and focusing on one habit at a time is key to making good changes for your heart in the long-term.
Heart Disease Risk Factors
Cardiovascular disease accounts for approximately 1/3 of global deaths – 85% of these deaths are from heart attacks and stroke. The good news is that most of these deaths are preventable by eating healthy, exercising, letting go of smoking, sticking to safe alcohol consumption levels and setting a good example for the next generation.
Atherosclerosis is a common heart problem which results due to the build-up plaque in your arteries. Made up of fat, cholesterol, calcium, and other substances in your blood, this plaque results in the thinning and hardening of your arteries. Risk factors for atherosclerosis include inactivity, unhealthy diet, obesity and smoking. There has been an alarming increase in these risk factors among the global population. Obesity rates worldwide have risen among all age groups in the last 20 years. By 2025 it is estimated that 2.7 billion adults and 268 million children will be overweight or obese. Physical inactivity is the 4th highest risk factor for global deaths. Approximately 1 of 5 heart disease deaths is directly related to smoking.
1. The Right Food in the Right Quantities
How much you eat is as important as what you eat. Use a small plate to limit the quantity consumed. Eating more of low-calorie, nutrient-dense food such as vegetables and limiting high-calorie, low-nutrient food such as bread will make you less hungry throughout the day. Prepare menus in advance keeping in mind to include more green leaves, vegetables, and whole grains. This will also reduce your tendency to eat out.
2. Enjoy Food from a Whole New Perspective
Shift your perspective on what you consider to be ‘tasty food’. Herbs and spices are natural and can safely add flavour to your meals. Favour them over store-bought sauces and mayonnaise. Use condiments such as soy sauce which are high in salt and sodium sparingly. Reinvent fast food by swapping the low-nutrient ingredients with nutrient-dense alternatives. For example, when cooking pizza, pancakes or waffles swap white flour for whole wheat or millet flour.
3. Exercise Regularly
Studies have found that 60-90 minutes of physical exercise a week can cut the risk of developing heart disease by half. Experiment with different types of activities until you find one that you enjoy – engaging in exercise that is enjoyable will increase the tendency to repeat it. If you feel that you are too busy to exercise, moderately intense activity for 10-15 minutes can be effective. Although experts recommend 30 minutes a day, every little bit helps. Exercise is also a great pick-me-up when you feel tired. Regular exercise can leave you feeling energised and lead to increased energy levels.
4. Get Support to Stop Smoking
Letting go of a smoking habit can be tough. You will need to have support. This can be your family, friends, counselors, a support group, or appropriate medication. You may also have to make up your mind to avoid certain places like bars that may trigger your tobacco craving. Every time you take in cigarette smoke your heart rate and blood pressure go up temporarily. This makes your heart work harder. Over time, smoking can harden your artery walls and narrow your blood vessels. Where your heart is concerned, it is never too late to quit smoking. Every small step helps your heart.
5. Aim for 7-9 hours of sleep
Quality sleep can be good for the heart. Today, sleep time has reduced by 1.5-2 hours for individuals. Studies have established a link between poor quality sleep and increased risk of heart disease. On the other hand, too much sleep can have negative health effects. Sticking to a regular sleep schedule, exposure to natural daylight, avoiding blue light before bed, not eating close to bedtime, and creating a restful environment in your bedroom are some ways to get heart-healthy sleep.
Deciding to make heart-healthy choices and sticking to them takes time. If you fail the first few times, don’t give up. Aim for progress. If you take care of your heart, your heart will take care of you.
