Don't Go Breaking Your Heart

KUALA LUMPUR, Sept 22 (Bernama) -- More Malaysians die of heart and blood vessel disease than any other single cause and many of those premature deaths are preventable.
Yet many people still ignore the warnings. Perhaps they think, "It won't happen to me" or believe they can afford to wait and see if they have a heart attack, then they would just have to go for a bypass and forget all the tedious diet.
Heart disease is more than a sudden heart attack. For many Malaysians, it means chest pain, breathlessness, fatigue and an effort to get through the day or night.
Deputy Prime Minister Datuk Seri Mohd Najib Tun Razak revealed on Aug 26 that over the 15-year period from 1985 to 2000, admissions into government hospitals for cardiovascular diseases had doubled from 59,000 to 110,000 cases.
Meanwhile, Health Minister Datuk Dr Chua Soi Lek disclosed on Aug 29 that ten years ago, the National Heart Institute (IJN) only received 50,000 outpatients a year and 8,000 warded patients. Now it has 122,000 outpatients a year and 12,000 patients in the wards.
According to Heart Foundation director and consultant cardiologist Datuk Dr Khoo Kah Lin, of the multiple contributors to heart disease, genetic and dietary factors appear to be the most important.
He noted that the risk of having an attack depends on factors that influence fatty plaque buildups in the coronary artery walls, formation of artery-clogging blood clots and the strength of the heart muscle itself.
Dr Khoo believes lifestyle plays a vital role in determining who is at higher risk of a heart disease.
People more prone to the disease are those who have high cholesterol, high blood pressure, a family history of heart disease, a very stressful life and diabetes.
Smokers are also in this high-risk group, he said.

WORLD HEART DAY
In view of that, the World Heart Federation organises World Heart Day to make people all over the world aware of just how extraordinary their heart really is, how to look after it and how to reduce the risk of damaging it.
More so, to enjoy life to the full, all we need is to maintain a healthy heart, healthy weight and body shape as this will dramatically reduces the risk factor for heart disease and stroke.
For that reason, World Heart Day 2005, taking place this Sunday, chose "a Healthy Weight, Healthy Shape" as its theme under the slogan "A Heart for Life."
World Heart Day aims to encourage the world's population to lead a healthier lifestyle by taking more physical exercise and reducing the risk of heart disease through smoke-free living, healthy nutrition and weight control.
This year, various activities have been planned to translate the objectives of World Heart Day especially to all Malaysians.
Those keen to find out about events taking place in their area could click on www.worldheartday.com. They can also access the Nutrition Society of Malaysia's website at http://nutriweb.org.my to know more about nutrition and the Heart Foundation of Malaysia's website at www.yjm.org.my to know take care of your sweet heart.

TOP 10 TIPS FOR A HEALTHY HEART
"A little change goes a long way and you can make a big difference just by making a little change," said Dr Khoo who offered some tips for a healthy heart and how to improve one's odds against the number one killer disease.

1. QUIT SMOKING, NOW!
Smoking can thicken the blood and increase its propensity to clot. Blood clots in the arteries leading to the heart can cause a heart attack, while blood clots in the arteries leading to the brain may cause a stroke.
Even chronic exposure to second-hand smoke increases heart-attack risk by about 30 percent. Encourage smoke-free homes and workplaces.

2. EAT WELL
It's one of life's joys. But think before you eat. Add more servings of fish into the diet. Eat a diet high in fresh fruits and vegetables but low in red meat and animal fats. This can help prevent hardening of the arteries, one of the main causes of high blood pressure, strokes and heart disease.
Restrict salt and sugar intake, drink at least 6-8 glasses of water per day and avoid junk food. Also use healthier cooking methods such as steaming, boiling, grilling and baking instead of deep fat-frying extra fat and develop healthy cooking skills within your family.
Be a good example to your children so that they don't develop bad health habits. Also say no to a second round of alcohol as heavy drinking has been known to cause heart failure, high blood pressure and irregular heart beats.

3. FIND OUT YOUR IDEAL BODY WEIGHT, STAY WITHIN THAT RANGE
Maintain the correct weight for height. Being overweight reduces your fitness and increase the load on your heart.

4. EXERCISE REGULARLY
Walking is the most popular form of physical activity. All it takes is a comfortable pair of shoes and some willpower. Try to accumulate 30 minutes of walking into every day -- walk to the shops instead of driving, take the stairs instead of the lift. Also find an activity you love doing such as swimming or gardening and incorporate it into your week.

5. LEAD A MORE CAREFREE LIFE
Stop the rat race. Learn to relax. Smile on life when you can and try to be as relaxed as possible, you won't just be happier, you'll be healthier too. Take up a hobby and make time for yourself. Aggressive and impatient people who live in the fast lane have a much higher incidence of heart disease.

6. HAVE YOUR BLOOD PRESSURE CHECKED TO FIND OUT IF YOU HAVE HYPERTENSION
Also find out if you have a family history of heart or blood vessel disease.

7. KNOW YOUR CHOLESTEROL LEVELS AND KEEP IT IN THE NORMAL RANGE
Go easy on egg yolks as it contains high amounts of cholesterol. You can have all the eggs you like, as long as you leave the yolks aside. Also give up organ meats. Though rich in iron and protein, these meats are also tremendously high in fat and cholesterol.

8. CHECK IF YOU HAVE DIABETES
If you are diabetic, you have a greater risk of heart disease if it is not adequately controlled.

9. HAVE AN OVERALL CHECK UP
Go to your doctor once a year for a check up - even if you are feeling fine as you may not have any noticeable symptoms. Your doctor will check you're really healthy.

10. HAVE A HEART FOR LIFE
Look after your heart so you can live better longer. The younger you start the better, but it is never too late to begin. Why not also show you have a heart by telling your family and friends.

Actually, life is not as depressing as it sounds. And a heart attack doesn't have to be the end of the world. You can't change your age, your gender, or your genes but you can adopt positive lifestyle changes and improve your heart health. All it takes is a change of mind-set.
The simple but powerful message about heart health is that much of the death, disability and illness caused by heart disease is preventable.
In fact, it's in your hands.