Cardiovascular disease (CVD) is the No.1 killer worldwide. In Singapore, it accounts for 31.7% of deaths in 2020. While CVD can affect anyone at any age, it is mostly preventable by addressing behavioural and modifiable risk factors.
|Modifiable Risk Factors|
|High Blood Cholesterol||High Blood Pressure||Diabetes||Overweight/Obesity|
|Smoking||Physical Inactivity||Stress||Unhealthy Diet|
|Non-modifiable Risk Factors||Age||Gender||Family History||Familial Hypercholesterolemia (FH)||Ethnicity|
1. Know your risk
How many risk factors did you check off above? Knowing your risk factors can help you make lifestyle changes early and improve your health.
2. Eat healthy
Incorporate a variety of nutrient-rich foods by using the Singapore Heart Foundation’s Heart Smart Eating Plate as a reference – ¼ plate of lean protein + ¼ plate of whole grains and ½ plate of fruit & vegetables.
Also, reduce your sodium and sugar intake to keep high blood pressure, diabetes and obesity at bay.
3. Be physically active
Do at least 150 minutes of moderate to vigorous intensity physical activity every week.
4. Watch your weight
Maintaining a healthy Body Mass Index (BMI) between 18.5 and 22.9kg/m2
Use our BMI Calculator to find out if you are within the healthy range.
5. Not smoking
It is never too late to quit smoking, no wonder how long a person has been smoking. Once he stops, his body will start to repair the damage and the risk of cardiovascular complications will be reduced by 50% within one year. Within 15 years, the risks will be reduced to the same level as a non-smoker.
6. Limit your alcohol intake
It is recommended that you take no more than 2 standard drinks (10g of alcohol) per day.
7. Manage stress
You can exercise, practice deep breathing, slow down, take a break and make time for hobbies to reduce your stress.
8. Take your medicine regularly
If you have been diagnosed with high blood pressure, high cholesterol or diabetes, it is important to take your medicine as directed by your doctor – the right dose, at the right time, in the right way and frequency. Never stop your medication even if you feel better. The medication is helping to keep your condition under control.
9. Go for regular check-ups
Although you may feel well, chronic diseases such as diabetes, high blood pressure, and high blood cholesterol may be creeping up on you, without displaying any symptoms in the early stages. Health screening can generally pick up anomalies that point to these chronic diseases or other more serious underlying medical issues that you might not be aware of.
If you are a Singapore Citizen or Permanent Resident, you can enjoy subsidised health screening and follow-up under the national Screen for Life programme.
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|Plant Stanols||Milk with Plant Sterols|
|National Heart Day / World Heart Day 2021 Virtual homepage||Kids/Activity Corner|
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