Keeping your heart healthy

According to the Heart and Stroke Foundation SA (HSFSA), cardiovascular disease (CVD) is still the biggest cause of death worldwide. The good news is that 80% of these deaths are preventable with diet and lifestyle changes.

Each year, CVD – a general term for diseases of the heart and blood vessels, including coronary heart disease and stroke – kills 2.5 times as many people as do all cancers combined. Over 17.5 million deaths are caused by CVD every year, and it is projected that this figure will rise to 24 million by 2030. You may not be able to change some risk factors, including family history, gender, or age, but there are several measures you can take to avoid heart problems in the future.

More than 75% of CVD is caused by lifestyle-related factors like smoking, high blood pressure, high cholesterol, high blood sugar or their combination – and a staggering 80-90% of people who die from coronary heart disease have at least one major risk factor that is influenced by lifestyle. “Far from painting a doom-and-gloom scenario, the statistics indicate that much can be done to prevent CVD. Knowing the risk factors, getting your levels checked and living a healthy lifestyle can be the difference between life and death,” concludes the HSFSA.

Preventative measures

According to the world-renowned Mayo Clinic, the following 5 health tips will assist in the prevention of heart disease:

Don’t smoke

Smoking is one of the leading factors in heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries, which could lead to a heart attack. The good news is that, when you quit smoking, your risk of heart disease drops dramatically within just one year.

Exercise for 30 minutes on most days of the week

Getting some regular, daily exercise can reduce your risk of fatal heart disease. Physical activity helps control your weight, and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol, and diabetes. It also reduces stress. Try getting at least 30 to 60 minutes of moderately intense physical activity most days of the week.

Follow a heart-healthy diet

Eating a healthy diet can reduce your risk of heart disease. Two examples of heart-healthy food plans include the Dietary Approaches to Stop Hypertension (DASH) eating plan and the Mediterranean diet.

A diet rich in fruits, vegetables and whole grains can help protect your heart. Aim to eat beans, low-fat or fat-free dairy products, lean meats, and fish as part of a healthy diet. Avoid too much salt and sugars in your diet. Most people need to add more fruits and vegetables to their diets — with a goal of five to 10 servings a day.

Maintain a healthy weight

Excess weight can lead to conditions that increase your chances of heart disease, high blood pressure, high cholesterol, and diabetes. Reducing your weight by just 10 percent can decrease your blood pressure, lower your blood cholesterol level, and reduce your risk of diabetes.

Get regular health screenings

High blood pressure and high cholesterol can damage your heart and blood vessels, and, without testing, you probably won’t know that you have these conditions. Have your blood pressure checked at least every two years and your cholesterol measured at least every five years. You may need more frequent checks if your numbers aren’t ideal or if you have other risk factors for heart disease.

Since diabetes is a risk factor for developing heart disease, it is important to be screened for diabetes. Depending on your risk factors, your doctor may recommend first testing you for diabetes sometime between ages 30 and 45, and then retesting every three to five years.

As well as being physically debilitating, CVD could also be financially devastating. To find out how you can safeguard your family’s financial wellbeing through critical illness cover, please consult your financial advisor.

The information contained in this article is of a general nature and intended for information purposes only.