As we mark World Heart Day on 29 September and Heart Awareness Month, it’s a crucial time to reflect on how our lifestyle choices affect not only our own heart health but also that of future generations. In South Africa, heart disease, stroke, and hypertension are leading causes of death, with significant numbers of lives lost daily.
Now more than ever, experts emphasise the need to shift our focus from treating heart-related conditions to actively preventing them.
Heart disease and stroke claim the lives of 215 people in South Africa every day, according to the Heart and Stroke Foundation of South Africa (HSFSA). Hypertension, or high blood pressure, affects more than 45% of adults in the country, and this figure continues to rise.
Ryan Snodgrass, cardiovascular disease (CVD) product manager for Pharma Dynamics, underscores the need for preventative action, stating, “As the largest supplier of cardiovascular medicine in the country, Pharma Dynamics is acutely aware of the need to shift its focus from treatment to prevention.”
Prevention is key
The recently updated guidelines from the European Society of Hypertension (ESH) serve as a comprehensive blueprint for heart disease prevention. These steps are designed not only to reduce the onset of heart disease but to encourage long-term health improvements that can be passed on to future generations.
1. Adopt a heart-healthy diet
Nutrition plays a fundamental role in preventing heart disease, especially for those with hypertension. The ESH guidelines recommend a diet rich in vegetables, fruits, fish, nuts, and low-fat dairy products. They suggest reducing the intake of red meat and salt, as excessive sodium consumption is closely linked to high blood pressure. A daily limit of less than one teaspoon of salt is advised.
Additionally, limiting sugar by avoiding refined and processed foods is crucial. The guidelines also promote the consumption of potassium-rich foods such as lentils, squash, prunes, raisins, and kidney beans. Potassium, along with calcium, magnesium, and fiber, is a core element of the DASH (Dietary Approaches to Stop Hypertension) diet. For inspiration, Pharma Dynamics offers heart-healthy recipes in their DASH collection, Hearty.
2. Regular physical activity
Regular exercise is essential for maintaining heart health. The ESH recommends engaging in at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. For individuals with high blood pressure, incorporating weight and resistance training into their routine can be particularly beneficial.
3. Maintain a healthy weight
Excess weight increases the risk of hypertension and heart disease. Maintaining a healthy body mass index (BMI), waist circumference, and waist-to-height ratio can significantly reduce these risks. If weight loss is necessary, even modest reductions, when maintained, can make a big difference. Regular exercise, coupled with a reduction in calorie intake, is encouraged.
4. Limit alcohol and quit smoking
Both alcohol and smoking are major contributors to heart disease. Reducing alcohol consumption and quitting smoking are critical steps toward heart health. While cutting back on these habits can be challenging, they offer substantial long-term benefits in lowering the risk of heart disease and improving overall health.
5. Manage stress effectively
Chronic stress is a well-known risk factor for hypertension. Practices such as mindfulness, meditation, and yoga can help alleviate stress and promote heart health. In addition, ensuring you get 7 to 9 hours of sleep each night is vital for maintaining a healthy heart.
6. Reduce environmental stressors
Exposure to environmental factors like noise and air pollution can also impact heart health. While these stressors are difficult to control, particularly for those living in urban areas, small changes such as adjusting the location, timing, or type of outdoor activities can help reduce exposure.
A holistic approach to heart health
Pharma Dynamics has been a strong advocate for cardiovascular health in South Africa, providing a wide range of medicines and promoting heart-healthy initiatives. One such initiative is their “Cooking from the Heart” resource, which aims to educate the public about making healthier lifestyle choices through accessible and affordable recipes.
Snodgrass emphasises that the power to protect our hearts is within our control.
“By following the hypertension guidelines and making small but meaningful lifestyle changes, we can reduce the risk of heart disease and lead healthier, longer lives.
“We encourage all adults to assess their heart health by visiting their GPs annually for a check-up and making the necessary lifestyle changes.”
Beyond personal health, Snodgrass highlights that heart health is a legacy we leave for future generations. “The way we live our lives – what we eat, how much we exercise, and whether we smoke or drink – can significantly influence the health habits of our children. By role-modelling healthy behaviours today, we can help shape the health of our children and the generations that follow.”
By making heart health a priority, we are not only taking steps to protect ourselves but also creating a healthier future for the next generation. Through dietary changes, regular exercise, stress management, and avoiding harmful habits, we can all contribute to a reduction in heart disease and ensure a legacy of wellness.
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