|♥ Healthy heart choices where you LIVE
On World Heart Day, put the spotlight on your home and see what you could change to make it heart healthy. Making just a few changes can help reduce your own and your family’s risk of heart disease and stroke.
Stock your home with healthy food options
• Limit processed foods that are often high in sugar, salt and fat
• Eat more fresh fruit and vegetables
• Swap sweet, sugary treats for fresh fruit as a healthy alternative
• Prepare healthy school or work lunches at home
Ban smoking from your home
• A smoke-free home will improve your own health and that of your children, guests, and people who work in your home
• Quitting smoking is a great way to be a positive role model for your children
Secondhand smoke kills more than 600,000 non-smokers every year, including children.
Source. World Health Organization
Recognize your family’s CVD risk
• Visit a healthcare professional who can measure blood pressure, cholesterol and glucose levels, weight and body mass index
• Once you know your or a family member’s CVD risk, make a plan to improve heart health - your healthcare professional can
advise on appropriate treatment options when necessary
• Calculate your heart age at heartage.me to learn your risk
Learn the signs and symptoms of a heart attack or stroke
• Over 70% of all cardiac and breathing emergencies occur in the home when a family member is present and could help a victim
• Talk to your healthcare professional about local cardiopulmonary resuscitation (CPR) courses so you can help a loved-one in the event of a heart attack
• If you suspect a family member is having a heart attack or stroke, seek medical help immediately
|♥ Healthy heart choices where you WORK
On World Heart Day, we want to urge workplaces, schools and hospitals to make their environments places where people can make healthy heart choices. Here are a few simple ways you can make your work or children’s school lives more heart healthy.
Say no to smoking
• Demand a smoking ban in your workplace and ask your employer to provide help to colleagues who want to quit
• Ensure that your co-workers comply with the ban
• Make a complaint when you see smoking zones situated near playgrounds or schools, or close to hospital or work entrances
Bring exercise to work
• Cycle or walk to work or get off the bus a stop or two early
• Take the stairs and encourage others to do so
• Encourage employers to use pedometers or a smartphone app like Ground Miles (www.groundmiles.com) to track steps and even hold walking competitions
• Stand up while you’re on the phone or at your desk
Watch what you eat
• Urge schools, workplaces, hospitals and clinics to offer healthy, affordable food
• While stress hasn’t been shown to be a direct CVD risk factor, it is related to smoking, excessive drinking and unhealthy eating - all risk factors for heart disease
• Take time for lunch away from work to get some fresh air and gentle exercise
• Have regular breaks - try stretching or exercising for 5 minutes at regular intervals throughout the day
Being healthy at work isn’t just good for individuals, it’s also good for business, helping to increase productivity and reduce absenteeism.
Source. World Health Organization/World Economic Forum
|♥ Healthy heart choices where you PLAY
Physical inactivity can contribute significantly to heart disease as it can lead to unhealthy weight gain, diabetes and raised blood pressure. This World Heart Day, take control of your heart health by getting more active.
|Encourage your children to be active
• According to the World Health Organization, children aged 5-17 years should aim for at least 60 minutes of moderate to vigorous intensity physical activity a day
• Be active with your children by walking or cycling to school together
• Remember, it’s not just sport - dancing, going for a walk, even helping with the housework all count
• Limit time spent watching TV or playing computer games to no more than 2 hours a day
• Get involved in letter-writing campaigns and petitions to lobby governments for more green space for children to play, bike
paths and safe walkways
Get active yourself!
• It’s never too late to start! Begin small and gradually increase, aiming for 150 minutes of moderate aerobic exercise throughout the week
• Always talk to your doctor before you begin any programme of exercise
• Even if you have a disability try to be as physically active ability or condition allows - a little activity is still better.
The best types of activity
• Aerobic exercise is especially good for your heart - brisk walking, jogging, swimming and cycling are all ideal
• Muscle strengthening exercises also help you to burn more calories to keep your weight healthy - try climbing stairs, walking uphill or digging in the garden
• Stretching activities, like T’ai chi and yoga, can help to improve your flexibility
|♥ Do you know how heart-healthy your environment is?|
|To mark World Heart Day 2015, we want to ensure that people everywhere around the world take the opportunity to make healthy heart choices, wherever they live, work and play, helping them to reduce their own cardiovascular (CVD) risk and that of those around them.
CVD is the world’s number one killer. Each year, it is responsible for 17.3 million premature deaths, and by 2030 this is expected to rise to 23 million. But much CVD can be prevented by addressing risk factors like tobacco use, unhealthy diet and lack of physical exercise.
Too often, society ‘blames’ the individual for having CVD - you smoke, you eat and drink too much, you don’t exercise! But the
environments in which we live, work and play can affect our ability to make the right choices for our heart health.
Many individuals are ‘trapped’ in environments where they face:
• Lack of access to green spaces and safe paths to walk or cycle
• Unhealthy meals at school or in the workplace
• Overwhelming displays of tobacco, alcohol and fast food
• Exposure to second-hand smoke, indoor pollution (e.g. from solid fuel use) or outdoor air pollution
All of these limit their ability to make healthy heart choices.
Everyone, everywhere has the right to make healthy heart choices
The modifiable risk factors for CVD include:
• High blood pressure
• Tobacco use
• Harmful use of alcohol
• Unhealthy diet
• Being overweight
|♥ What next?|
|♥ About the World Heart Federation|
The World Heart Federation leads the global fight against heart disease and stroke, with a focus on low and middle-income countries. We do this via our community of more than 200 member organizations that brings together the strength of medical societies and heart foundations from more than 100 countries. We align our efforts around the WHO-related target of a 25% reduction in premature CVD mortality by 2025.
Through our collective efforts we can help people all over the world to lead longer and better heart-healthy lives.
|♥ Cardiology Services at Family Medical Practice|
Our clinic has some of the newest and most progressive diagnostic tools and tests:
Electrocardiogram (ECG) | Carotid Artery Ultrasound Scanning | 24-hour Ambulatory monitoring (Holter) |
Echocardiography with colour doppler | 24-hour Ambulatory Blood Pressure monitoring | Exercise Stress Testing |
Lipo A & B - new test offering greater precision in the diagnosis of cardiovascular diseases
For further information and booking appointment with our cardiology specialist, please contact us
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