World Heart Day 2008 - 14 Things you can do to save your heart

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NDTV

Heart disease and stroke are amongst the world's largest killers, together claiming 17.5 million lives each year. World Heart Day is celebrated every year to create public awareness of the risk factors for heart disease and stroke and to promote preventive measures.

The theme of this year's World Heart Day is ‘Know Your Risk!’. It is a call to action to help people better understand their personal risk for cardiovascular disease, including hypertension (high blood pressure). World Heart Day activities include free heart health screenings, walks, runs, fitness events, public talks, scientific forums, exhibitions and much more. Heart health screening and other activities for the public are being planned in over one hundred countries worldwide.

The number of those affected by high blood pressure is predicted to increase by 50 per cent over the coming years. But by adopting suitable lifestyle changes and reducing the risk, the picture can change for the better. The level of risk for heart disease and stroke is a combination of modifiable and non-modifiable factors, of which high blood pressure is one of the most important. High blood pressure, or hypertension, currently affects more than a billion people worldwide and can damage the body. By knowing the level of risk one can take simple but significant step towards preventing life being affected by hypertension. Heart disease and stroke can be better prevented by regular exercise, no smoking and a healthier diet, low in salt and fat and rich in fibres, fresh vegetables and fruit.

1. Be aware of your risk

An excellent way to find out your risk of heart attack or stroke is to know your parametres specifically those associated with fat (both abdominal and as a proportion of height and weight), cholesterol and blood pressure. Too much fat, especially around the abdomen or waist area, increases the risk for heart disease and stroke. So do high blood cholesterol and high blood pressure. Fortunately, all three risk factors can respond to changes in diet and physical activity. Medication also can help. Also,


2. Know your blood pressure: High blood pressure usually has no symptoms, but can cause a sudden stroke or heart attack. Get your blood pressure checked.

3. Know your blood sugar: Raised blood glucose (diabetes) increases the risk of heart attacks and strokes. If you have diabetes it is very important to control your blood pressure and blood sugar to minimise the risk.

4.Know your blood lipids: Raised blood cholesterol increases the risk of heart attacks and strokes. Blood cholesterol needs to be controlled through a healthy diet and, if necessary, by appropriate medications.

5.Take Action


6.Eat healthy. Eat plenty of fresh fruit and vegetables as well as a variety of whole grains.

7.Exercise. Make exercise a regular part of your life. Each day, do at least 30 minutes of physical activity that raises your heart beat. Recommended activities include brisk walking, dancing and sports such as tennis and basketball.

8.Drink lots of water. At least six glasses a day

9.Reduce salt intake. It can help to reduce blood pressure

10.Watch your cholesterol. Choose foods containing unsaturated or monosaturated fats. Avoid foods containing saturated fats, trans fats and cholesterol. Eat fewer fried foods. Eat lean meat and fish.

11.Maintain a healthy weight. By avoiding obesity and overweight, you’ll reduce your risk of heart disease, stroke and diabetes.

12.Stay on track. If you miss some exercise or eat an unhealthful meal, just get back on track.

13.Monitor progress. Keep track of your achievements and reward yourself each time you reach a goal.

14.Check up. Get your blood pressure, cholesterol and glucose levels tested regularly.

A Hearty Diet

Diet is a significant modifiable risk factor for cardiovascular disease (CVD). An unhealthy diet is high in saturated fats, salt and refined carbohydrates and low in fruits and vegetables.

Fat


A diet high in saturated fats and trans fats leads to abnormal levels of fats in the blood, a risk factor for cardiovascular diseases (CVD).

Saturated fats are found in animal products. Trans fats are oils that have been hydrogenated to turn them into semi-hard fats; they adversely alter the fat levels in the blood.

Saturated fats should be replaced with unsaturated, polyunsaturated and monounsaturated fats, which are beneficial for heart health. Olive and canola oils and nuts are sources of monosaturated oils. Soyabean and sunflower oils are sources of polyunsaturated fat.

The essential fatty acids omega-3 and omega-6 are found in oily fish, nuts and seeds and actually protect the heart. Where fish consumption is high there is a reduced risk of death from CVD. One should eat 1 to 2 servings of fish a week as part of a heart protective diet.

Saturated fat intake should not exceed 10% of total energy and for high-risk groups, like people with diabetes, total saturated fat intake should be 7% or less of total energy. Total fat intake should not be greater than 30% of total calories consumed.
Salt


A diet high in salt increases the risk of developing high blood pressure, a risk for CVD.

A universal reduction of about 3g of salt a day would lead to a 50% reduction in the number of people needing treatment for high blood pressure.

A universal reduction of 3g of salt a day would lead to a 22% drop in the number of deaths resulting from strokes and a 16% fall in the number of deaths from coronary heart disease (CHD).
Fruits and vegetables


Low fruit and vegetable intake accounts for about 20% of cardiovascular disease worldwide.

Adults should consume at least 500g of fresh fruit and vegetables a day or 5 to 7 portions a day.
Nuts


Eating nuts regularly is associated with decreased risk of CHD.

Nuts are high in unsaturated fatty acids, low in saturated fats and improve the fat levels in the blood.

Nuts are an energy dense food source and must be eaten as part of a balanced diet.
Wholegrain cereals

Whole grains have dietary fibre that has a positive effect of blood fat levels, lowering the risk of CHD.

Source: World Heart Federation