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A Healthy Heart



Every year, 17.1 million lives are claimed by the global burden of heart disease and stroke
 82% of these cases are in the developing world.
The number of deaths affects those in low- and middle-income countries
A healthy diet, regular physical activity and avoiding tobacco, can prevent majority of these deaths.
To guard your heart it is important for you to:-
1. Stop smoking. smoking is the single most important thing a person can do to live longer. Smoking causes ageing and predisposes you to many cancers and makes conditions such as diabetes worse.
2. Cut down on salt. Too much salt can cause high blood pressure, which increases the risk of developing coronary heart disease. foods like crisps, salted nuts, canned and packet soups and sauces, cereals and breads that appear healthy but may contain high levels of salt
3. Watch your diet. A healthy diet can help to reduce the risk of developing heart disease and even helps you live through a heart attack.  Include plenty of fresh fruit and vegetables, oily fish, starchy foods such as wholegrain bread, pasta and rice. Avoid foods like biscuits, cakes, pastries and dairy products that are high in saturated fats and sugar and may only \worsen your heart condition.
4. Monitor your alcohol. Too much alcohol can damage the heart muscle, increase blood pressure and also lead to weight gain or don’t drink at all.
5. Get active. 30 minutes of exercise three times a week or more can keep the cardiologist and any other physician away.
 6. Manage your weight. The number of people who are overweight in is still rising fast regardless of the awareness and health awareness campaigns
7. Get your blood pressure and cholesterol levels checked by your GP. The higher your blood pressure, the shorter your life expectancy. Monitor your cholesterol level by exercising and eating high-fiber foods such as porridge, beans, pulses, lentils, nuts, fruits and vegetables.
8. Learn to manage your stress levels. If you find things are getting on top of you, find a healthy way of getting ready of the stress, such as talking or journaling down your thoughts.
9. Check your family history. If a close relative is at risk of developing coronary heart disease from smoking, high blood pressure, high cholesterol, lack of physical activity, obesity and diabetes, then you could be at risk too.
10. Make sure you can recognize the early signs of coronary heart disease . Tightness or discomfort in the chest, neck, arm or stomach which comes on when you exert yourself but goes away with rest may be the first sign of angina, which can lead to a heart attack if left untreated.
*THESE TIPS ARE COUTESY OF THE BRITISH HEART FOUNDATION.*
a healthy heart is a happy heart!
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