Eat right, exercise and go for regular checks

IT COULD start with chest pains that spread to the arm and back, next thing, you are flat on the ground and having a heart attack. This is the dire warning from the Heart and Stroke Foundation of South Africa (HSFSA), ahead of World Heart Day on September 29.

The foundation said South Africa records 255 cardiovascular deaths a year, a figure which can be dramatically reduced. The good news is that around 80% of all heart diseases can be prevented. HSFSA spokesperson Perch Kapp said a single death from a preventable cardiovascular illness is one too many.

“We at the HSFSA are striving to reduce the number of deaths by educating the public about the causes and preventative measures for cardiovascular disorders. We also do health risk assessments to identify people with high blood pressure, high cholesterol, high glucose and raised Body Mass Index (BMI),” she said.

The foundation is encouraging South Africans to regularly check their blood pressure, pulse, cholesterol levels, glucose and BMI. Kapp said that high blood pressure was a silent killer and many South Africans walked around daily without knowing that their blood pressures was high.

“We need to change our outlook on our lifestyle. Remember this is for life and not just in the short term. Good habits start as a child and carry through to old age,” said Kapp.

Kapp added that what we eat plays a huge role in not just heart health but overall health as well.

“We are what we eat. What is included in our diets? Do we eat a diet rich in fatty foods or eat wholesome foods, rich in vitamins and nutrients? When changing eating habits what do we include and exclude? Stay away from ‘fad diets’.

“Don’t skip meals. Eat your meals from all the food groups but in the correct portions. Reduce the intake of saturated fats and stodgy foods like pasta, rice, potatoes and bread,” she said.

The foundation noted with dismay that many South Africans had become “couch potatoes” and needed to get more active.

“Children need to play more and hours of television, cellphones and computers need to be restricted. There are many forms of physical activities and not just merely going to the gym. It is recommended that we do physical activities for 150 minutes at least a week or easily put in 30 minutes a day for five days a week.

“Find fun activities to do with family and friends, for example dancing, hiking, gardening, going for a brisk walk. Climb stairs instead of using a lift. Set goals and stick with them. Remember these goals change as you go along. Try something new like cycling, skipping or skating. For the elderly, armchair activities. As long as we are moving it’s a form of physical activity,” Kapp said.

She also noted that many South Africans skipped health check-ups because they were afraid.

For more information check out www.heartfoundation.co.za. HSFSA is also on Facebook, Twitter, Linkedin and Instagram. You can also contact their head office on 021 422 9582 or any of its other branches nationally.