Page 22 - IFV Issue 11 December 2024

Estate News

HEART HEALTHY!

ccording to the Heart and Stroke Foundation does your risk of developing hypertension. If you
of South Africa (HSFSA), 215 people die every need to lose weight, a modest weight loss that can be
Aday from heart disease or strokes in this maintained is recommended, along with a reduced
country. Hypertension (high blood pressure) is a major calorie intake and exercise;
risk factor for heart disease and affects more than 45% • Limit alcohol and stop smoking as both these habits
of adults. Its prevalence continues to rise. are major contributors to heart disease;
There is an urgent need to shift from treatment • Manage stress as this is a known risk factor for
to prevention, and recently released guidelines for high blood pressure. Incorporating stress-reducing
the European Society of Hypertension (ESH) offer a practices such as mindfulness, meditation and yoga
blueprint for a healthier future. can significantly benefit heart health. Also ensure
that you’re getting enough sleep: seven to nine
Adopt a heart-healthy diet hours per night is recommended;
• Eat less red meat and more vegetables, fresh fruit, • Limit exposure to environmental noise and air
fish, nuts and low fat dairy products; pollution, as these are major stressors. While
• Reduce salt intake as excessive sodium consumption admittedly difficult to control if you live in the city,
is closely linked to hypertension. It is recommended those with high blood pressure can try changing
to have less than one teaspoon of salt per day; the location, timing and type of outdoor activities to
• Limit your sugar intake by eating less refined and reduce their exposure.
processed foods; By following the hypertension guidelines and
• Eat more foods rich in potassium, such as lentils, making small but meaningful lifestyle changes,
squash, prunes, raisins, potatoes with the skin, the risk of heart disease can be reduced. Adults are
kidney and soya beans. Potassium, along with advised to assess their heart health by visiting their
calcium, magnesium and fibre, are core elements of GPs annually for a check-up and making the necessary
dietary approaches to stop hypertension; lifestyle changes.
• Engage in regular physical activity such as brisk Whether through adopting a healthier diet,
walking, swimming or cycling, for 150 minutes per increasing physical activity or managing stress, every
week. This can lower the risk of heart disease, and step counts in the journey to a healthier heart. By
people with high blood pressure are also encouraged role-modelling healthy behaviours today, we can
to do some form of weight and resistance training; help shape the health of our children and future
• Maintain a healthy weight because as your body generations.
mass index and waist circumference increases, so Issued by Meropa Communications on behalf of Pharma Dynamics.

20 • Issue 11 2024 • The Villager