Fuel, Move & Love your heart
About Cardiovascular disease (CVD)
Cardiovascular disease (CVD) continue its “legacy” to be the leading cause of death worldwide. According to the World Heart Federation, over 17.3 million of death each year are caused by CVD. The major cardiovascular disease risk factor can be controlled by an individual. Here are some of the tips to protect your heart from the risk factors of CVD:
Fuel your heart: Eat healthily
- Eat plentiful of fresh vegetable and fruits, a variety of whole grain products, food low in saturated fat such as lean meat, fish, more nuts and beans.
- Reduce high salt food such as processed food, smoked meat which may have risk on the blood pressure
- Consume the heart-protector nutrients (eg. omega-3 fatty acids, coenzyme Q10, ginkgo etc)
- Consume alcohol in moderation
- Drink lots of water daily
Move your heart: Get active
- 30 minutes of activity a day can help to prevent CVD especially heart attack and stroke.
- Adopt some exercise into your daily life: Use the stairs instead of lift; park your car at further distance to the office entrance and walk the rest of the way to the office.
- Keep a healthy weight will help to control blood pressure and lower the risk of CVD. A healthy adult should keep his/her Body Mass Index (BMI) between 18.5 – 24.9 kg/m2
Love your heart: Stop smoking & Follow good compliance on prescribed medication
- The best “gift” you can present to your heart – stop smoking. Within 2 years of quitting, the risk of coronary heart disease (CHD) is about half from a smoker’s. Within 15 years, the risk of CVD returns to as a non-smoker
- Take the medication that your doctor has prescribed and make sure you stick to your regiment as advised by your doctor.
In conjunction with World Heart Day, which is celebrating on 29 September 2017, together we begin to empower ourselves in keeping our heart charged and healthy! Share the power of your heart to people around you.
- World Heart Federation. 2017. World Heart Day: Share the power. [Retrieved from https://www.worldheartday.org/world-heart-day-2017-resources/?usp_success=2&post_id=3761; 10 August 2017].