Small Changes Make A Big Difference

Cardiovascular disease (CVD), which includes heart disease and stroke, is the world’s #1 killer. Each year, it’s responsible for 17.5 million premature deaths, and by 2030 this is expected to rise to 23 million.

But the good news is that much CVD can be prevented by making just a few simple daily changes, like eating and drinking more healthily, getting more exercise and stopping smoking.

So, this World Heart Day, make sure you share the power and tell the world what you and your family are doing to make a lasting difference to your health.

Fuel your heart. Move your heart. Love your heart.

And share the power.

Know Your Risk

Looking after your heart starts with understanding your risk, so make sure you know all your health numbers. Visit your healthcare professional and ask for a few simple checks. Remember, knowledge is power.

Fuel Your Heart

Eating and drinking well gives your heart the fuel it needs for you to live your life healthily

• Reduce intake of processed and pre-packaged foods, which are often high in salt, sugar and fat.
• Cut down on sugary beverages and fruit juices – choose water or unsweetened juices instead.
• Substitute sweet and sugary treats for fresh fruits as a healthy alternative.
• Try to eat 5 portions (about a handful each) of fruit and vegetables a day – they can be fresh, frozen, tinned or dried.
• Limit your alcohol intake within recommended guidelines.
• Make your own lunch for work or school.

Know Your Blood Glucose Levels

High blood glucose (blood sugar) can be indicative of diabetes. CVD accounts for 60% of all deaths in people with diabetes. If left undiagnosed and untreated, it can put you at an increased risk of heart diseases and stroke.

Move Your Heart

Staying active can help you reduce your risk of heart diseases and feel great

• Aim for at least 30 minutes of moderate-intensity activity, 5 times a week.
• Playing, walking, dancing and even doing house chores – they all count!
• Climb the stairs, walk or cycle instead of driving to your destination.
• Motivate and encourage your friends and family to exercise with you too.
• Should you have any medical history, check with your healthcare professional before embarking on an exercise plan.
• Download an exercise mobile application or use a pedometer to keep track of your progress.

Know Your Blood Pressure

High blood pressure is the #1 risk factor for CVD. It is called the ‘silent killer’ because it usually has no warning signs or symptoms, so many people do not realise that they have it.

Love Your Heart

Quitting smoking 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, 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.
• Stop smoking will not only improve your health but also that of those around you.
• Seek professional help if you are unable to quit on your own.
• You can also ask your employer if they provide smoking cessation services.

Know Your Cholesterol & BMI

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 you on your CVD risk, so you can plan how to improve your heart health.