FridayOL

Heart disease remains a significant concern in South Africa, but the good news is that many heart attacks are preventable. Leading cardiologist Dr. Naresh Trehan, Chairman and MD of Medanta, shares practical and actionable advice to help you safeguard your heart health and enjoy a longer, healthier life. This article provides essential insights into lifestyle changes, diet, and preventative measures, tailored for the South African context.

Understanding the Risks & Prevention

Before diving into the specifics, it's crucial to understand that heart attacks don't just happen. They often develop over time due to a combination of factors, including genetics, lifestyle, and underlying health conditions. Fortunately, many of these risk factors are within your control.

Dr. Trehan's Top Tips for Heart Health

Here's a breakdown of Dr. Trehan's key recommendations, adapted for a South African audience:

1. Diet is Key: Embrace a Heart-Healthy Plate

Your diet plays a pivotal role in heart health. Dr. Trehan emphasizes a diet rich in fruits, vegetables, whole grains, and lean protein. Think colourful salads, hearty oats, grilled chicken or fish, and legumes like lentils and beans – staples in many South African households. Reduce your intake of:

• Saturated and Trans Fats: Found in processed foods, fried items, and some animal products.
• Sodium: Excessive salt intake can raise blood pressure. Be mindful of processed foods and restaurant meals.
• Added Sugars: Limit sugary drinks and desserts.

Consider incorporating traditional South African ingredients like morogo (wild spinach) and pap (maize porridge) into your diet in a healthy way - prepared with minimal oil and salt.

2. Maintain a Healthy Weight

As Dr. Trehan highlights, maintaining a weight within 10% of your ideal body weight is vital. Obesity significantly increases the risk of heart disease, diabetes, and other health problems. Combine a healthy diet with regular physical activity for optimal results.

3. Get Moving: Regular Physical Activity

Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could include brisk walking, cycling, swimming, or dancing. Find an activity you enjoy to make it sustainable in the long run. South Africa offers beautiful outdoor spaces perfect for hiking and exploring!

4. Manage Stress

Chronic stress can negatively impact your heart health. Find healthy ways to manage stress, such as yoga, meditation, spending time in nature, or pursuing hobbies. Connecting with family and friends is also crucial for emotional wellbeing.

5. Regular Check-ups & Screenings

Don't wait until you experience symptoms. Regular check-ups with your doctor are essential for monitoring your blood pressure, cholesterol levels, and overall heart health. Early detection and intervention can significantly improve outcomes.

Beyond the Basics: Additional Considerations

Quit Smoking: Smoking damages blood vessels and increases the risk of heart attack and stroke. Seek support if you're struggling to quit.

Limit Alcohol Consumption: Excessive alcohol intake can harm your heart. Follow recommended guidelines for moderate consumption.

Manage Existing Conditions: If you have diabetes, high blood pressure, or high cholesterol, work closely with your doctor to manage these conditions effectively.

Taking Control of Your Heart Health

Protecting your heart is a lifelong commitment. By adopting these healthy lifestyle habits and seeking regular medical care, you can significantly reduce your risk of heart attacks and enjoy a vibrant, fulfilling life in South Africa. Remember, small changes can make a big difference!