Health Living can save your life

In South Africa, 1 in 3 men and 1 in 4 women will develop a heart condition before the age of 60 AND

60 strokes occur on a daily basis!

 

The Heart and Stroke Foundation SA is focused on preventing you from becoming a statistic of cardiovascular disease by reminding you that your heart needs care for life…..protect it by living healthily every day! Have a look at our tips on how to enjoy a healthy lifestyle and make it part of your day-to-day life.

 

Seven steps for healthier living

 

Get into action by making a few positive changes to reduce your risk factors so that you can live a longer, healthier life:

 

1. Eat healthily

 

Small changes to your daily eating habits can make a significant difference to your health in the long run. Opt for a prudent, varied eating pattern with reduced total fat intake, especially saturated fats from animal products. Eat more fruit and vegetables and reduce your overall salt intake. Here are a few tips:

·         switch to low fat milk instead of full cream milk

·         discard the fat on meat and skin on chicken

·         swap cakes or biscuits at morning tea for a piece of fruit

·         opt for wholegrain bread instead of white

·         choose grilled and low fat options when eating away from home instead of fatty take-aways

·         use a variety of herbs and salt-free spices to flavour foods instead of salt

 

2. If you enjoy alcohol – drink in moderation

 

If you are healthy, one or two standard drinks a day should not be harmful, but drinking alcohol excessively increases your risk of many health problems (including high blood pressure, heart failure, stroke, etc.) and it may raise triglyceride levels. So if you do want to indulge stick to no more than 1 unit per day for women and 2 for men (1 unit is 1 can of beer or 1 tot spirits or 120ml wine). Bear in mind that alcohol contributes to extra calories so limit it and choose ‘lighter’ versions if you’re on a weight loss programme.

 

3. Get moving – do regular exercise

 

Being physically active is an important part of a healthy lifestyle as it provides a range of health benefits to people of all ages. The Heart and Stroke Foundation SA recommends at least 30 minutes of moderate intensity exercise, on most days of the week, as it can dramatically lower your risk of heart disease and stroke. The good news is that moderate intensity exercise includes activities such as brisk walking, swimming, dancing as well as non-competitive sports. Also look for ways to include physical activity in your day – go for a 15 minute brisk walk during lunchtime or take the dogs for a walk in the evening and instead of driving, cycle or walk to work. If you need to drive, park further away and walk the extra distance. Remember to speak to a healthcare professional about what level of physical activity is best for you, before starting an exercise program.

  

4. Maintain a healthy weight

 

Keeping a healthy weight is one of the best things you can do for your wellbeing as it will reduce your risk of numerous health problems. If you are already overweight, it is important to try to stop gaining any more weight, as this will help to lower your level of risk. Even a small weight loss of 5-10%, will have a big impact on your overall health. So aim to lose a few of those extra kilograms! Remember that losing weight the healthy way is not about short-term diets or running marathons - healthy eating and regular physical activity are what count. If you're unsure whether you are at a healthy weight or if you need more advice about weight loss contact the Heart Mark Diet Line at 0860 223 222 for free nutritrional advice by one of the Registered Dieticians at the Heart and Stroke Foundation SA.

 

5. If you smoke – quit!

 

Cigarette smoking is a major risk factor for cardiovascular disease, as well as a range of cancers and other conditions.  The single most important thing you can do for your heart if you smoke is to quit. The first step in the quitting process is to decide that you want to stop smoking. Then set a quit date and plan towards it. To help you get started and for more information, call us at 0860 223 222 or the National Quit Line at 011 720 3145. Think about when and why you smoke so that you can plan ahead for difficult situations and find ways to cope other than smoking. Ask your doctor or pharmacist about nicotine chewing gum, patches or inhalers to support your efforts. Quitting smoking is a process that sometimes takes a number of attempts, but ALWAYS PERSIST AND DONT GIVE UP!

 

6. Manage stress

 

There is evidence that stress may put you at high risk of heart disease - so managing stress makes sense. Different things work for different people, so try whatever works for you. Most importantly make more time for rest and relaxation. Having a good night’s sleep will help you cope with stressful situations. You could try a couple of relaxation techniques such as deep-breathing exercises, yoga or meditation. Some other tips for chilling out: have a relaxing massage, reflexology, aromatherapy, have a manicure or a lovely foam bath with scented candles and soft fluffy towels. If you are feeling anxious or overwhelmed by stress, talk to your doctor or other healthcare professional.

 

7. Have regular health checks

 

The Heart and Stroke Foundation SA strongly recommends that all adults have regular health checkups.  Early detection is essential so that you can obtain the best advice and/or treatment to help reduce your risk of a heart attack or stroke. If you don’t know your numbers, make an appointment with your doctor or clinic to measure your blood pressure and have blood tests for cholesterol and blood glucose.

For more information and heart health tips call the Heart Mark Diet Line  on 0860 223 222, email heart@heartfoundation.co.za, or visit www.heartfoundation.co.za