Take up the responsibility to reduce factors of heart disease and NCDï¿½s
Today is recognized as World Heart Day and I would like to share some advice on heart health by Dr S.R. Handa, the senior interventional cardiologist attached to the Jaslok Hospital and Research Center in Japan.
Sharing the information is also timely because despite the best efforts of the Solomon Islands government and the MOHMS, the coronavirus pandemic globally has added further stress to our lives and all the more reason why we should all take up the responsibility to reduce the risk factors of heart disease by eating a healthy diet, exercising daily and promoting a healthier lifestyle, including reducing alcohol, reducing or stopping smoking and getting better sleep.
Dr Handa offers this advice, and I quote from Yahoo.
ï¿½Get moving, your heart is a muscle and as with any muscle, exercise is what strengthens it. Physical activity contributes to weight control, improved blood pressure, improved levels of cholesterol and better control of diabetes-mellitus. Inactive people can start with small amounts of physical activity and then gradually increase duration, frequency and intensity of exercise. Adults are recommended to perform at least 30 minutes of moderate physical activity five times a week.
Lose weight if overweight:
ï¿½Overweight adults should aim to reduce weight. Your weight is like your Bank balance to reduce it, you must stop depositing & increase the withdrawal. Similarly, you must reduce your food intake calories and burn calories by doing exercise. If your waist circumstance is more than 80cms for females and more than 90cms for males, you have central obesity. In other words if your abdominal circumference is more than your hips circumference you have increased risk of heart disease.
ï¿½Eat a heart healthy diet:
ï¿½This diet includes a combination of different foods including fruits, vegetables, whole grain, legumes and nuts. Red meat should be avoided, and white meat like chicken and fish can be taken in moderation. Cut down on salty meats such as ham, bacon, sausages and dried fish. Intake of fresh fruits and vegetables should be increased.
ï¿½Blood sugar and Blood pressure must be checked regularly:
To maintain a healthy heart you must regularly check the blood pressure and blood sugar. Many people do not have any symptoms because of high blood pressure but that effects heart, kidney, eyes and brain. If you have blood pressure and diabetes all efforts must be done to keep them under good control to avoid complications.
Quitting smoking is tough. Tobacco is poison for your heart. You must quit tobacco - which will be a boon for your healthy heart. You will live 10 years longer. After a year of quitting, the risk of heart disease is about half that of a smoker. After 15 years of quitting, the risk of heart disease is the same as that of a non-smoker.
Avoid use of Alcohol:
Alcohol effects heart by reducing the pumping function of heart Alcohol also causes many other health problems effecting liver and gastrointestinal system. There is no safe level for drinking alcohol, so itï¿½s better to avoid drinking alcohol all - together to protect your heart.ï¿½