As we observe World Heart Day (29 September) and Heart Awareness Month this September, it’s essential to recognise the profound impact our health decisions can have on future generations. Our actions will determine whether we can stem the tide of heart disease in South Africa, where heart disease, stroke, and hypertension (high blood pressure) remain prevalent.
According to the Heart and Stroke Foundation SA (HSFSA), 215 people die every day from heart disease or strokes in South Africa. Hypertension, a major risk factor for heart disease, affects more than 45% of adults in the country and its prevalence continues to rise.
Ryan Snodgrass, CVD Product Manager for Pharma Dynamics, highlights the urgent need for a shift from treatment to prevention. “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. The ESH guidelines provide a clear framework for this – underscoring the critical role of lifestyle interventions,” says Snodgrass.
The recently released guidelines from the European Society of Hypertension (ESH) offer a blueprint for creating a healthier future, one that starts with us and extends to those who will follow in our footsteps.
The ESH guidelines provide the following practical steps to prevent, delay the onset, and manage blood pressure:
Adopt a heart-healthy diet:
- Eat more vegetables, fresh fruits, fish, nuts, and low-fat dairy products.
- Eat less red meat.
- Reducing salt intake is crucial, as excessive sodium consumption is closely linked to hypertension. It’s recommended to have less than 1 teaspoon of salt per day.
- Limit your sugar intake by eating less refined and processed foods.
Eat more foods rich in mineral potassium, such as lentils, squash, prunes, raisins, potato with the skin, kidney beans, and soya beans. Potassium is a core element of the DASH (Dietary Approaches to Stop Hypertension) diet, along with calcium, magnesium, and fibre. An array of potassium-rich recipes can be found in our new DASH recipe collection, Hearty (www.heartyfood.co.za).
Engage in regular physical activity:
150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling, can lower your risk of heart disease. People with high blood pressure are also encouraged to do some sort of weight and resistance training.
Maintain a healthy weight:
As your body mass index, waist circumference, and waist-to-height ratio increase, so does your risk of developing hypertension. If you need to lose weight, a modest weight loss that can be maintained is recommended along with calorie-intake reduction and exercise.
Limit alcohol and quit smoking:
Both alcohol and tobacco are major contributors to heart disease. Limiting alcohol intake and quitting smoking are essential steps to protect heart health.
Manage stress:
Chronic stress is a known risk factor for hypertension. Incorporating stress-reducing practices like mindfulness, meditation or yoga can significantly benefit heart health. Ensure that you’re getting enough sleep; 7 to 9 hours a night is recommended.
Limit exposure to environmental noise and air pollution:
Noise and air pollution are considered environmental stressors, and while admittedly difficult to control if you live in the city, those with high blood pressure can try changing the location, timing, and type of outdoor activities to reduce their exposure.
Heart Awareness Month provides the perfect platform to reinforce these messages. 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 to make the necessary lifestyle changes. Whether through adopting a healthier diet, increasing physical activity, or managing stress, every step counts in the journey to a healthier heart.
Heart health is more than just a medical concern, it’s a legacy we pass on to future generations. The way we live our lives – what we eat, how much we exercise, and whether we choose to smoke or drink, can significantly influence the health habits of our children. By role-modeling healthy behaviours today, we can help shape the health of our children and the generations that follow.
