In South Africa, approximately 33 people die from heart attacks and 60 people from strokes every day, writes South African cardiologist Dr Martin Mpe in his online book, Cardiovascular disease in South Africa. However, a few changes to your lifestyle can dramatically reduce the danger of developing cardiovascular risk factors (and eventually heart disease). This four-week plan can help you to live a healthier life

Week 1: Reduce your salt intake
Experts agree that a little bit of salt each day is necessary for body cells to function properly. Too much salt, however, can lead to heart diseases like atherosclerosis.

When your blood pressure rises, it places stress on the inside of the veins. To deal with this stress, the tiny muscles in the blood vessel walls thicken. This narrows the blood vessels, which raises the blood pressure even more. This can cause blood vessels to burst or get blocked. When this happens, your body does not get the oxygen and important nutrients it needs. This can damage organs and even be deadly.

Up to two-thirds of people with normal blood pressure can develop hypertension (high blood pressure) if they consume too much salt, says Dr Johan Nienkemper, a cardiologist in Cape Town. Older people and people with high blood pressure are especially at risk.

However, too little salt is also dangerous, warns Martin O’Dobbell, head writer of a study exploring the connection between salt intake and cardiovascular diseases. He recommends between 3 g and 6 g of salt per day. A healthy balance of salt and potassium is also necessary since potassium helps relax your blood vessel walls and lowers your blood pressure.

Action plan: Eat less salty, canned, and processed foods – like white rice and canned meat – and your taste buds will adjust, says Micheal Moss, writer of the book Salt, Sugar, Fat. People who were placed on a low-salt diet during a study started to like soup without salt more than soup with salt.

Week 2: Test your cholesterol
Cholesterol helps your body build new cells, insulate nerves, and produce hormones. Saturated fats play an important role in high cholesterol because they increase the levels of low-density lipoprotein (LDL). LDL is known as “bad” cholesterol, while high-density lipoprotein (HDL) is “good” cholesterol. LDL is the main cause of plaque deposits on the blood vessel walls, while HDL eliminates cholesterol from your blood. Too much “bad” cholesterol can lead to narrowing of the veins and restrict blood flow to the heart.

Action plan: Have a cholesterol test done at least once every five years. This test measures your HDL and LDL levels as well as your triglycerides (the amount of fat in your blood). Your doctor will evaluate your cholesterol score based on other risk factors like family history, smoking, and high blood pressure.

Did you know: You can get R490 extra for self-medication if you do a combo health screening test (blood glucose, cholesterol, BMI, and blood pressure) at any of Medihelp’s pharmacy clinics. This is part of your added insured benefits and is absolutely free.

Week 3: Decrease your stress
Stress is a normal part of life. If you do not manage it properly, however, it can lead to heart disease.

“Stress is not always the cause of heart problems, but the things you do when you stress can lead to heart problems,” says Johan. “For example, if you tend to eat unhealthy foods, stress can cause you to eat even worse. Someone who smokes will also smoke more when they experience pressure at work.” Furthermore, chronic stress can expose your body to unhealthy and sustained levels of stress hormones like adrenalin and cortisol. Pharmacogenetic testing

Action plan: The American cardiologist Holly Andersen believes one of the best things you can do to relax is to enjoy lunch with friends. If you really can’t make time for this, put time aside to talk on the phone. Mother Nature also helps: people who live near parks, forests, and other natural environments evidently have lower cortisol levels than those who live in cities. Plan to go for a 12-minute walk outside every day.

Week 4: Your shopping list for a healthy heart
Now that you know what’s bad for your heart, it’s also time to adjust your shopping list. Here’s what you need to remember:

• A healthy heart diet is high in omega-3 fatty acids. Eat fatty fish like salmon and tuna at least twice a week. If you don’t like fish, use a good fish oil supplement.
• Choose food that’s high in fibre and antioxidants with a low glycaemic index. A steaming bowl of oats in the morning can lower the risk of high blood pressure and heart attack and help to eliminate cholesterol from the digestive tract. Studies show that cholesterol can be lowered by up to 23% if you eat as little as 3 g of oat fibre per day. This is the amount of oat fibre in one bowl of oats.
• Avoid harmful fats like saturated and trans fats as far as possible. Some margarine contains up to 20% trans fats, an industrial solidifier that has been linked to insulin resistance and prostate cancer. For someone who follows an 8 000 kilojoule diet, that’s 13 g fat – the equivalent of three thin slices of cheese. Avoid dairy products and opt for more peanut butter and avocado.
• Restrict your intake of sugar and refined carbohydrates. Researchers at the University of Texas have found that your risk of heart attack is significantly higher if you go years consuming high amounts of sugar. Avoid carbonated drinks and other drinks with high sugar content, and eat less sweets and food that contains flour.

Sources:

1. www.aarp.org
2. www.healthfoundation.co.za
3. www.health24.com
4. www.researchgate.net