10 Important Things You Must Know About Heart Disease

10 Important Things You Must Know About Heart Disease

6. Choose the right type of fat

While the consumption of fat has been linked to a string of health issues, we need fat in our diets for the body to function well. Approximately 20% to 35% of our daily calories should be obtained from fat. For women, this adds up to 45 to 75g of fat per day, while for men it’s 60 to 105g daily.

The key to getting the most of this nutrient includes staying away from saturated and trans-fat contained in food items such as butter, margarine, palm oil and packaged crackers and cookies. Instead, go for food rich in unsaturated fat, which can help to reduce cholesterol levels. Sources of this “good” fat include olive oil, canola oil, salmon, sardines and flaxseed.

7. Drinking alcohol excessively increases your risk factor for heart disease

In general, excessive alcohol consumption raises the blood pressure and increases one’s risk of heart disease and stroke. Although they have been studies that show how moderate alcohol consumption can help to protect the heart, most of these studies were done on people who are already fit. Thus, health experts do not recommend that we start drinking in our bid to be heart-healthy.

Your best defence against heart disease is to drink in moderation, or to stay away from drinking. There are other ways to reap the benefits of antioxidants which certain types of alcohol may provide.

8. Know the heart attack signs to save your life

People who suffer from heart-related issues are prone to getting heart attacks. After a heart attack episode, the healing process of the heart muscle begins and the heart’s ability to pump oxygen-rich blood decreases.

Being aware of the first signs of a heart attack could save your life, and this includes:

  • Sudden chest pain or a feeling of squeezing, fullness or pressure at the heart
  • Shortness of breath
  • Nausea
  • Sweating
  • Cool and clammy skin
  • Fear and anxiety

Do seek immediate medical attention if you or someone you know are experiencing any of the above symptoms.

9. Keep a clean record of heart health numbers

Being aware of your cholesterol levels, body mass index (BMI), blood pressure and blood sugar level can help you take charge of your health and the risk of heart disease. Do work out a plan with your doctor to keep these heart health numbers under the “safe” range and discuss any lifestyle changes that you may need to make to achieve the optimum readings.

10. Exercise can keep you heart-healthy

When we exercise, our heart rate increases and this can put stress on the heart. However, the right kind of exercise when done correctly can reduce the risk of heart disease by keeping your cholesterol and blood pressure levels optimal and make your heart stronger. Do discuss with your doctor before starting any exercise programme to ensure that it is heart-safe.


Article reviewed by Dr Herbert Tan, General Practitioner and Resident Doctor at MindChamps Medical @ West Coast.


In support of World Heart Day, MindChamps Medical Clinics are encouraging everyone to get their Health Screening done on a yearly basis. Early detection, followed by treatment and good control of the condition can result in better outcomes. MindChamps Medical Clinic @ West Coast is now offering Health Screening at $60. Book your health screening today at MindChamps Medical Clinic @ West Coast today.



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