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A third of all deaths around the world are due to heart disease.
One in three people die of heart disease globally, finds a new study published in the Journal of the American College of Cardiology. The study examined every country over the past 25 years. The highest number of cardiovascular deaths was found throughout sub-Saharan Africa, Eastern Europe, Central Asia, the Middle East, South America, and several island nations in the South Pacific. "It’s an alarming threat to global health," says the study lead author Dr Gregory Roth. “Trends in cardiovascular disease mortality are no longer declining for high-income regions, and low- and middle-income countries are also seeing more cardiovascular disease-related deaths."
Did you know?
1. Heart disease can be prevented.
Up to 80 percent of heart disease cases are preventable with healthier lifestyle choices, says the Heart and Stroke Foundation of South Africa (HSFSA). Heart-healthy habits include a healthy, diet, regular exercise, knowing your health numbers (blood pressure, blood sugar, cholesterol, and waist size), moderate alcohol, and no smoking.
2. Heart disease affects women differently.
Both men and women experience classic signs of heart disease like chest pain, nausea, and sweating. But women are also more likely to report other symptoms, including fatigue, shortness of breath, dizziness, jaw pain, and anxiety. These warning signs are often confused with other illnesses. They may also manifest up to a month before a heart attack. As such, women have a greater risk of dying or being disabled from heart disease.
3. Depression can elevate your heart disease risk.
Research shows that being depressed can increase your risk for heart disease by a whopping 50 percent. Increased inflammation and blood clotting have been identified in depression. These biological changes may damage your blood vessel walls, and lead to heart disease. People with depression are also less likely to take care of themselves, and take their medication regularly. These behavioural changes can further increase the risk for heart disease.
4. Staying up late can increase your risk for heart disease.
People who sleep less than six hours a night may be more prone to heart disease, research shows. Sleep helps regulate insulin activity. A lack of good quality rest can cause your cells to become resistant to insulin, resulting in higher blood sugars. This may contribute to weight gain and heart disease.
5. Herbal supplements can interfere with heart medications.
Some herbal supplements like gingko biloba, St. John’s wort, and garlic may not mix well with heart medications. They can interact with prescription medications used to treat heart and circulatory problems, lowering their effectives and increasing the risk for serious complications. These include bleeding, clotting, or a stroke.
Keep it ticking over
- Aim for at least five servings of fruits and vegetables a day. Focus on fibre-rich foods like wholegrains and legumes.
- Choose lean meats like chicken, turkey, and ostrich.
- Go for low-sodium options and low-fat dairy products.
- Eat fatty fish like sardines, pilchards and salmon at least twice a week as they contain heart-protective Omega-3 oils.
- Keep your salt consumption to no more than five grams (one teaspoon) of salt a day. Swap salt for herbs, spices, or lemon juice to add flavour to your food.
- Strip the fat by baking, grilling, and steaming.
- Avoid processed and fast foods as these are high in added salt and sugar. Limit your intake of unhealthy saturated fats, trans fats, and foods high in cholesterol.
- Choose foods with healthier unsaturated fats like nuts, seeds, and avocado.
- Do at least 30 minutes of moderate exercise, five days a week to strengthen your heart muscle, keep your cholesterol levels healthy, lower your blood pressure, stabilise your blood sugar levels, reduce stress, anxiety and depression, and maintain a healthy weight.
- Control your health numbers. Monitor your blood pressure, blood sugar, cholesterol, and waist size.
