Health Connect - September 2024 Edition

Dear friends of MHC Asia,

Heart health often takes a backseat in the hustle and bustle of everyday life. But here’s a friendly reminder: prioritising your well-being isn’t just an option—it’s a necessity. Let’s dive into key preventive measures for cardiovascular disease that every Singaporean should know about.

1. Adopt a Heart-Healthy Diet

A balanced diet is your first line of defence against heart disease (1). Include a variety of fruits, vegetables, whole grains, and lean proteins into your diet. Avoid foods rich in saturated fats, trans fats, cholesterol, and sodium. Choose heart-healthy fats such as those present in avocados, nuts, and olive oil.

2. Stay Active

Regular physical activity is crucial. Aim for at least 150 minutes of moderate-intensity exercise, such as brisk walking, each week (2). Exercise helps maintain a healthy weight, lowers blood pressure, and reduces stress.

3. Maintain a Healthy Weight

Excess weight, particularly around the abdomen, increases the risk of heart disease (3). ?A balanced diet and consistent exercise will help to achieve and maintain a healthy weight.

4. Quit Smoking

Smoking is a significant risk factor for cardiovascular disease. Seek support from smoking cessation programmes or counselling to help you quit since it will significantly reduce the risk of cardiovascular problems (4).

5. Limit Alcohol Consumption

Excessive alcohol intake can lead to high blood pressure and other heart-related issues (5). Enjoy alcohol responsibly by consuming it in moderation.

6. Control Blood Sugar and Cholesterol Levels

Regular screenings can help you keep track of your blood sugar and cholesterol levels. Manage these through diet, exercise, and medications if necessary.

7. Manage Stress

Chronic stress can harm your heart. Use stress management practices such as mindfulness, meditation, and regular physical activity.

Common Questions About Heart Disease Risk

What are the main risk factors for heart disease?

The primary risk factors include smoking, diabetes, high cholesterol, physical inactivity, obesity, excessive alcohol consumption, and genetic predisposition (6).

Can heart disease be prevented if it runs in my family?

While genetic predisposition increases your risk, many lifestyle changes can significantly reduce your risk. A healthy diet, regular exercise, and avoiding smoking are key preventive measures (7).

How often should I get screened for heart disease?

It is recommended to have regular health screenings. Speak with your healthcare provider about the appropriate frequency based on your personal and family medical history (8).

Preventing cardiovascular disease involves adopting a healthy lifestyle, staying informed, and seeking regular medical advice. By making these changes, you can significantly reduce your risk and enjoy a healthier, longer life.

Thank you for being a valued reader.

Sincerely,

MHC Asia Group

References

1. Diab, A., Dastmalchi, L. N., Gulati, M., & Michos, E. D. (2023). A Heart-Healthy Diet for Cardiovascular Disease Prevention: Where Are We Now? Vascular Health and Risk Management, 19(19), 237–253. https://doi.org/10.2147/VHRM.S379874
2. American Heart Association. (2024). American Heart Association recommendations for physical activity in adults and kids. American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
3. Obesity. (n.d.). British Heart Foundation. https://www.bhf.org.uk/informationsupport/risk-factors/obesity#:~:text=Excess%20weight%2C%20especially%20round%20your
4. Joseph, A. M., & Fu, S. S. (2003). Smoking Cessation for Patients with Cardiovascular Disease. American Journal of Cardiovascular Drugs, 3(5), 339–349. https://doi.org/10.2165/00129784-200303050-00005
5. Johns Hopkins Medicine. (n.d.). Alcohol and Heart Health: Separating Fact from Fiction. Www.hopkinsmedicine.org . https://www.hopkinsmedicine.org/health/wellness-and-prevention/alcohol-and-heart-health-separating-fact-from-fiction#:~:text=Excessive%20alcohol%20intake%20can%20lead
6. CDC. (2024, April 24). Heart Disease Risk Factors. Heart Disease. https://www.cdc.gov/heart-disease/risk-factors/index.html
7. Buttar, H. S., Li, T., & Ravi, N. (2005). Prevention of cardiovascular diseases: Role of exercise, dietary interventions, obesity and smoking cessation. Experimental and Clinical Cardiology, 10(4), 229–249. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716237/
8. American Heart Association. (2019, March 22). Heart-Health Screenings. Www.heart.org . https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease/heart-health-screenings