World Heart Day: Six ways to prevent cardiovascular diseases

Rwanda marks the World Heart Day, which is observed on September 29 every year to raise awareness about cardiovascular diseases and ways to prevent them. Cardiovascular diseases are the leading cause of death worldwide, claiming 17.9 million every year, according to the World Health Organization (WHO). Cardiovascular diseases are a group of disorders of the heart and blood vessels. They include coronary heart disease, cerebrovascular disease, rheumatic heart disease, and other conditions. ALSO READ: Cardiovascular diseases: Awareness remains key for prevention Over 80 per cent of cardiovascular diseases deaths are due to heart attacks and strokes, and one third of these deaths occur prematurely in people under 70 years of age, according to the WHO. Cardiovascular diseases are some of the non-communicable diseases (NCDs). The NCDs account for 44 per cent of all deaths in Rwanda. To combat this alarming trend, it is crucial to understand the preventative measures necessary to reduce the risk of heart diseases. The New Times spoke to medical specialists about six ways and habits that can help people prevent these heart diseases. Control your weight Monitoring one’s body weight, and ensuring it is well-proportioned to their height, by regularly measuring their Body Mass Index (BMI) is very essential in preventing cardiovascular diseases, according to Dr. Joseph Mucumbitsi, a heart surgeon and the Chairperson of the Rwanda Non-Communicable Diseases Alliance. For Martine Umuhire, a nutritionist at Nutri-Sante Rwanda, regularly watching one’s BMI keeps a person informed about the weight and impact of unregulated consumption of carbohydrates. 2. Control your diet Mucumbitsi stressed the importance of a balanced diet, recommending the consumption of enough vegetables and fruits, and minimal salt intake (five or six grams per day). ALSO READ: Did you know that your diet can increase your heart disease risk? An uncontrolled diet leads to issues of such as obesity. “Overweight and obesity result from an imbalance between energy consumed (too much) and energy expended (too little),” said Umuhire. “Globally, people are consuming foods and drinks that are more energy-dense, that is high in sugars and fats, and engaging in less physical activity. That’s why they become obese and overweight.” 3.Avoid tobacco and alcohol Mucumbitsi also urged limited or no alcohol consumption. Tobacco use should also be avoided entirely, and even passive smoke should be minimized as soon as possible, he said. Umuhire said that one way alcohol contributes to heart diseases is by adding calories to a person’s diet which increases weight, raises blood pressure, and increases cholesterol and triglycerides level in blood. 4. Do physical activities Mucumbitsi also noted that regular physical activity is essential. “30 minutes of exercises per day, such as walking or more intense sport activities for one hour, three times a week, totaling a minimum of 150 minutes of physical activity per week is recommended,” Mucumbitsi said. Dr. Abel Kagame, a cardiologist, also pointed out that a sedentary lifestyle can negatively affect blood vessels, particularly in those with high levels of fat, or a poor lipid profile. Such conditions can lead to the buildup of waste materials in blood vessels, impairing proper circulation and increasing the risk of cardiovascular issues, Kagame said. ALSO READ: Heart diseases account for 5% child stunting cases 5. Avoid polluted air Dr Mucumbitsi also pointed out the impact of air pollution, particularly in urban areas where traffic congestion can significantly degrade air quality. He suggests that when driving, it is better to roll up the windows and use your air conditioning. “There are some places not in Rwanda where there are some hours in bed where you have to wear face masks in some bed hours because air pollution is too high,” he also added. ALSO READ: Guide to a healthy heart: Understanding Coronary Artery Disease 6. Do not neglect other diseases According to Dr Kagame, cardiac diseases can be caused by other diseases that impact heart health, such as pharyngitis, tuberculosis, high blood pressure, and diabetes. “By not neglecting diseases and seeking proper treatment, people can manage their conditions better. Support from family and friends can also help in adhering to treatment plans,” he said. ALSO READ: Partners In Health equips patients to manage diabetes and heart disease Advances in medicine and treatment options continue to evolve, offering more opportunities for managing health. People with diabetes should be mindful of their diet, he added. “Diabetes poses its own risks but it also damages blood vessels, which affects various parts of the body, including the heart, brain, kidneys, and eyes. The risks increase when diabetes is combined with high blood pressure, excess weight, lack of physical activity, high blood fat levels, excessive alcohol consumption, and smoking. Managing these risk factors is crucial to reducing overall health risks,” Kagame said. By adopting these preventative measures, the medical specialists said people can significantly reduce risks of developing heart disease, contributing to healthier, longer lives.

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World Heart Day: Six ways to prevent cardiovascular diseases