Make Your Heart Promise

A simple promise to eat more healthily, get more active and say no to smoking.

Every year, 17.5 million people die from cardiovascular disease (CVD), including heart disease 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, 16 people die from CVD every day.

But it does not need to be this way. By making just a few small changes to our lives, we can all live longer, better and more heart-healthy lives.

Eat Well and Drink Wisely

• Choose water instead of other beverages such as sweetened drinks and fruit juices
• Swap sweet, sugary treats for fresh fruit as a healthy alternative
• Try to achieve 2+2 every day i.e.2 servings of vegetables and 2 servings of fruit. One serving of fruit could be 1 small apple, orange or pear, 1 wedge of papaya, 10 grapes or 1 medium banana. One serving of vegetables could be 100g of raw non-leafy vegetables or cooked vegetables (¼ plate).
• Keep the amount of alcohol you drink within recommended guidelines – men should drink no more than two standard drinks a day, and women, no more than one. A standard alcoholic drink is defined as ⅔ can (2200 ml) of regular beer, 1 glass (100 ml) of wine or 1 nip (30 ml) of hard liquor.
• Try to limit processed and prepackaged foods that are often high in salt, sugar and fat
• Make your own healthy school or work lunches at home

DID YOU KNOW? High blood glucose (blood sugar) can be indicative of diabetes. CVD accounts for the majority of deaths in people with diabetes, so if it’s left undiagnosed and untreated, it can put you at an increased risk of heart disease and stroke.

Get More Active

• Aim for at least 30 minutes of moderate-intensity physical activity 5 times a week
• Alternatively, achieve at least 75 minutes of vigorous-intensity activity per week
• Playing, walking, housework, dancing – they all count as physical activity!
• Take the stairs instead of the lift, get down one bus stop earlier, walk or cycle instead of driving
• Exercise with friends and family – you will be more motivated and it is more fun!
• Download an exercise app or use a pedometer to keep track of your progress

DID YOU KNOW? High blood pressure is one of the main risk factors for CVD. It is called the ‘silent killer’ because it usually has no warning signs or symptoms, and many people do not realise they have it.

Say No to Smoking

• It is one of the best things you can do to improve your heart health
• Within 2 years of quitting, the risk of coronary heart disease is substantially reduced
• Within 15 years of quitting, the risk of CVD returns to that of a non-smoker
• Exposure to secondhand smoke is also a cause of heart disease in non-smokers. So by quitting (or not starting in the first place), you will not only improve your health but that of those around you
• If you are having trouble stopping smoking, ask for professional advice and seek out smoking cessation services

DID YOU KNOW? Cholesterol is associated with around 4 million deaths per year worldwide, so visit your healthcare professional and ask them to measure your levels, as well as your weight and body mass index (BMI). They will then be able to advise on your CVD risk, so you can plan to improve your heart health.