World Heart Day: This year we’re asking people to make
a promise for my heart (DIL SAY WADA), for your heart, for all our hearts
Cardiovascular disease is the world’s number one killer today., but it can be changed. We have to look for lifestyle changes in our lives that can not only reduce the risk of heart disease and stroke but can also improve the quality of life by setting good standards of living for the next generations. This year Chughtai Lab is asking people to make a promise to your heart (DIL SAY WADA), a promise to take care of your heart by following important lifestyle change. This can enable us to live longer and heart-healthy life.
What you can promise for your Heart Health?
You need to make a promise as an individual. A promise
To cook and eat more healthily.
To make a routine of exercise.
To encourage your children for physical activities.
To stop smoking and instruct the same to your loved ones to stop.
A promise as a healthcare professional to save more lives.
Did you know that?
In Pakistan, 30 to 40 percent of all deaths are due to cardiovascular diseases (CVD)
Promise to eat well and drink wisely
- Cut down on sugary drinks, and fruit juices
- Choose water or unsweetened juices instead of sugary beverages
- Go for healthy alternatives rather than sugary treats
- Tale handful 5 portions of fruit and vegetable a day
- Cut down the use of prepackaged and processed food
- Maximize use of your own healthy school or work lunches at home
Promise to get more active
- Go for minimum 30 minutes of moderate-intensity physical activity. Make it 5 times a week or spread throughout the week of vigorous-intensity activity
- Your daily chores including walking, housework and playing, matters a lot
- Take stair instead of lift at your workplace
- Make your friends and family your exercise partner
- Track your progress of steps you walked with fitness app or a pedometer
Promise to say no to smoking
- It will be the best thing you‘ll do to yourself and to your family.do to improve your heart health
- You can substantially reduce the risk of coronary heart disease within 2 years of quitting the smoke.
- Within 15 years the risk of CVD returns to that of a non-smoker
- Avoid exposure to secondhand smoke as it can also be a cause of heart disease in non-smokers
- Seek professional advice, If you’re having trouble stopping
How can you protect your Heart?
Do you know that most of the major cardiovascular disease risks factors can be controlled?
Below are few tips to start with on how to control the risks and give protection to your heart:
Like we mentioned earlier make physical activity, a part of your routine. It can help prevent strokes and heart attack.
Include plenty of fresh fruit and vegetables in your meals. It should also include, a variety of whole grain products, beans, lean meat, fish, lentils, peas and foods with low saturated fats. Stay away from processed foods, particularly those that have high levels of salt. Drink lots of water!
Your risk of coronary heart disease will be halved within a year. It will also give you a return to a normal level over time. Don’t visit the smoke-filled environments as an exposure to second-hand smokers can also increase the risk of heart attack significantly.
Maintain a healthy weight
Weight is always important to maintain for an active and healthier lifestyle. Keep a close eye on your weight and maintain it according to the body mass index.
Know your numbers
Get yourself checked regularly. Monitor you your blood pressure, cholesterol and glucose levels checked regularly. High blood pressure is the number one risk factor for stroke and also considered as a major factor for approximate halves of all heart disease and stroke.
Know the warning signs
As long as you are maintaining the tips for the healthier heart, you should also be aware of the symptoms of heart attacks. They often manifest themselves differently in women than in men. Know the warning signs: the sooner you are aware of it, the greater are the chances of a recovery.
Risk Factors that lead to CVD
Risk factors for CVD are largely the same for men and women, although certain women expose themselves to more risk factors as compared to male counterparts. While age and family history play a vital role, the majority of CVD deaths depends on modifiable risk factors. The good news is that change in your lifestyle can help you to lower your risk of heart disease or stroke.
Women smokers have a higher risk of heart attack than male smokers. Women who smoke only 2-5 cigarettes a day have doubled the risk of heart attack (while men who smoke 6-9 cigarettes a day double their risk). Women smokers who use birth control pills have a higher risk of heart attack and stroke than non-smoking women who use them.
Constant exposure to secondhand smoke also increases the risk of dying from heart disease by 15% in women.
Obesity and overweight
Having too much fat, especially around your waist, increases the risk of heart disease and stroke. A woman who is obese, even if she is physically active, increases her risk of coronary disease by 2.48 times compared to a woman with normal weight. If you are an obese smoker you can expect your life fourteen years fewer than non-smokers of normal weight. The Body Mass Index and the circumference of the waist is a good way to determine if you are overweight.
Women who engage in physical activity for less than an hour per week have approximately 50% more chances of developing coronary heart disease compared to women who do more than physical activity of three hours per week.
Hypertension is largely preventable. Increase in Blood pressure increases with age. Women have an increased risk of developing high blood pressure if they are obese, pregnant, have a family history of high blood pressure, use birth control pills or have reached menopause.
Unhealthy habits affect your heart health. Fat in your diet, not enough fresh fruit and vegetables and too much sugar, salt increase the risk of heart disease and stroke.
High Blood Cholesterol
High Blood Cholesterol is a major risk factor that leads to heart disease and also increases the risk of stroke. Women’s cholesterol is generally higher than men’s from age greater than 45. High level of HDL cholesterol (good cholesterol) lowers the risk of heart disease while a high level of LDL cholesterol (bad cholesterol) raise the risk of heart disease and heart attack.
70 million women in the world are affected by diabetes. Women with diabetes are at much greater risk of heart disease, including heart attack and stroke.
DIL SAY WADA is all about saying to yourself, the people you care about “what can I do right now to takecare of MY HEART… and YOUR HEART?”