According to health statistic report in 2020, almost 1 out of 3 deaths in Singapore is due to cardiovascular disease (heart disease and stroke).
Risk factors for Heart Disease
Heart disease broadly includes several types of heart conditions of which the most common examples are coronary artery disease and heart attacks. High blood pressure, high blood cholesterol and smoking are the key risk factors for heart disease. In addition, certain medical conditions such as having diabetes, being overweight or obese and lifestyle choices such as unhealthy diet, lack of physical activity and excessive alcohol use can also put people at a higher risk for heart disease.
Tips for a Healthier Heart
We know that the high number of deaths due to cardiovascular disease can be alarming. Fret not! The good news is, there are ways to reduce your risk of heart disease! However, you need to make efforts to learn how to manage your risks and adopt healthier lifestyle choices which can help you work towards a healthier heart. Below are some tips on how you can do it
Manage your blood pressure
High blood pressure is a major risk factor for heart disease and stroke. High blood pressure usually has no symptoms so you should have your blood pressure measured regularly, at least once every 2 years for adult and more often if you have high blood pressure
Keep your cholesterol in check
High cholesterol causes plaque formation which can clog arteries and lead to heart disease and stroke. High cholesterol has no symptoms so it is important to have your cholesterol checked. As a guide, it is recommended for those aged 40 years and above to have cholesterol screening once every three years or more frequently as advised by your doctor.
Manage your blood sugar
Having diabetes increases your risk of heart disease. So it is important to get tested for diabetes, and if you are diabetic, to keep it under control.
Eat a heart healthy diet
Eat a variety of food in the right amount to meet your daily nutritional needs. A balanced diet can help you better manage your weight, blood pressure and cholesterol problems and can reduce your risk of getting heart disease. Go for plenty of fruits and vegetables and eat less processed food. Cut back on food high in saturated fats in particular red meat, coconut milk and full cream dairy products. Instead go for food high in fiber, low in saturated fat and sodium and added sugar.
Maintain a healthy weight
Being overweight or obese can increase your risk for heart disease. Therefore, if you are overweight, give some thought to losing weight. As a start, eat less calorie and move more. It will be even better if you exercise regularly!
Exercise regularly
Physical activity can help you maintain a healthy weight with the additional benefits of helping you lower cholesterol and blood pressure. Adult is recommended to get at least 150 minutes of moderate-intensity exercise or 75 minutes vigorous exercise every week.
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Know your numbers
A combination of diabetes and high blood pressure or high blood cholesterol can further raise your risk for heart disease. For this reason, you should keep track of your blood pressure and cholesterol levels and go for regular health screening.
Don’t smoke
Cigarette smoking greatly increases your risk for heart disease, so if you don’t smoke, don’t start. On the other hand, if you do smoke, quitting will lower your risk.
Limit alcohol intake
Avoid drinking too much alcohol which can cause high blood pressure. However, if you do drink, limit to no more than two drinks per day for men and not more than one drink per day for women.
Reference
1. www.cdc.gov
2. www.wfmchealth.org
3. www.heart.org
4. www.healthhub.sg
5. www.myheart.org.sg
6. www.webmd.com
