Taking Simple Steps for a Healthier Heart

Every year, 17.9 million people die from cardiovascular disease (CVD), including heart diseases and stroke. It is the world’s number one killer today and by 2030, this figure is expected to rise to 23 million. In Singapore, 17 people die from CVD every day.

However, it does not need to be this way. By taking simple steps in our lives, we can all achieve a healthier heart!

Make an effort to look after your heart – by eating well, exercising regularly, reducing your consumption of alcohol and stopping smoking. Not only will you become healthier, but you will also feel good and be able to enjoy your life to the fullest.

Did you know that diabetic patients are 2 to 4 times more likely to develop heart disease? In addition, about 1 in 2 heart attack victims in Singapore have diabetes.

With diabetes, comes a greater risk of heart disease. But it is possible to manage both conditions effectively. Here are three easy tips to follow:

• Eat Right

  Experts suggest that you modify, not overhaul, your diet. Try some of these simple modifications every day:
  • Go for more vegetables and have fruit in moderation
  • Cut back on some ingredients like red meat (e.g. beef, lamb), coconut milk, palm oil, and other foods high in cholesterol and saturated fats
  • When cooking, substitute lard or ghee with oils such as olive or sunflower oil.
  • Drinks are one way where a lot of sugar can sneak into your diet, so watch what you drink. Read the labels carefully for the sugar content.
  • Think fibre, especially soluble fibre, to achieve a lower LDL level (also known as “bad” cholesterol). Choose wholegrain or brown rice.

• Get Moving

  Exercise has a host of benefits, including controlling blood sugar, strengthening the heart and lungs, improving blood pressure, and controlling cholesterol. An article by Harvard Medical School says that if you choose to do “just one thing” for managing diabetes and heart disease, choose exercise. If you are already doing a fair bit of walking to and from your home, congratulations. Walking has been shown to prevent or delay the onset of diabetes in people with impaired glucose tolerance.

• Know Your Numbers

  A combination of diabetes and high blood pressure or blood cholesterol further raises your risk for heart disease. Keep track of your blood pressure and cholesterol. Here is a cheat sheet with key terms to remember, and numbers to aim for HDL-cholesterol – Desirable level is equal or greater than 1.0 mmol/L (40 mg/dL)LDL-cholesterol – Desirable level is less than 3.4 mmol/L (130 mg/dL)If you have the means, consider purchasing a monitoring device to take readings at home. Speak to your doctor to understand how you can best manage your diabetes and risk of heart disease. Your doctor may also be able to refer you to other specialists such as a nutritionist, to help you create a suitable care plan specific to your needs and preferences.

Used with permission from Boehringer Ingelheim Singapore Pte. Ltd. Original article can be found in foryoursweetheart.sg.