Healthy Eating features

September 28 is World Heart Day and this year’s theme is ‘know your risk’. The key message is that simple steps can dramatically reduce our risk of heart disease. So what should we be doing (or not doing!) to keep our hearts healthy?

Heart disease and stroke is the world's biggest killer, claiming more than 17 million lives each year, says the Geneva-based World Heart Federation (WHF), which organises the annual campaign. But according to its president, Professor Shahryar Sheikh, "Not enough of us are aware of this and whether our own lifestyle and heritage could be contributing to our risk of developing heart disease and stroke."

World Heart Day 2008 will highlight the importance of a heart-healthy lifestyle in leading a better, longer life. As part of the campaign, free heart health screenings are being planned in more than 100 countries worldwide, as well as events and activities for the public, including walks, runs, exhibitions, concerts and sports tournaments.

WHF member societies all over the world will be promoting the message that heart disease is largely preventable – and that by controlling major risk factors, such as high blood pressure, we can keep our hearts healthier for longer. As Prof Sheikh points out, "It is never too early and never too late to start taking care of your heart."

The WHF explains that risk of heart disease and stroke can be reduced by leading a heart-healthy lifestyle that includes regular exercise, no smoking, and adopting a diet that is rich in fibre and fresh fruit and vegetables and low in fat and salt.

High blood pressure, in particular, is closely related to consuming too many salty foods, notes the WHF. "The maximum acceptable daily intake of salt is 6g – just over a teaspoon," says dietitian Azmina Govindji. "Most of the salt we eat comes from processed manufactured foods, like bread and cereals, so check labels on packaged products carefully," she advises.

Unfortunately, there are no obvious symptoms of high blood pressure, warns the WHF, and the only way to find out is to visit your healthcare professional for a check-up.

"If you know your blood pressure, in particular, your blood cholesterol and your blood sugar levels, combined with your height, weight and waist measurement, your healthcare professional will be able to advise you what specific actions should be taken to reduce your risk of suffering from heart disease or stroke," says Prof Sheikh.

The WHF points to studies showing that increased consumption of fruit and vegetables from less than three to more than five servings a day is related to a 17 per cent reduction in coronary heart disease. "There is a wealth of evidence on how fruit and veg can help to keep your heart healthy," adds Azmina, who offers some simple suggestions for a heart-healthier diet:

• Get into the habit of always having a side salad with your meals. Slice a banana over your favourite breakfast cereal. Grill some mushrooms and use as a toast topper.
• Fat, weight for weight, has more than twice the calories of carbohydrates or protein, so get fat-smart by cutting down on saturated fats. These are found mostly in animal foods such as fatty meat and in dairy products like butter, cheese, cream and full-fat milk. Watch the trans fats too, as, like saturated fats, these have a major influence on blood cholesterol. You get trans fats from processed foods such as cakes and biscuits.
• Eating oily fish regularly can help reduce your risk of heart disease and improve your chances of survival after a heart attack. If you don’t like fish, you can try a daily fish oil supplement of EPA and DHA. Vegetarian supplements are also available. Check with your GP if you are unsure.
• Wholegrain cereals such as wheat and oats have been shown to contain important nutrients that are good for your heart, and oats like porridge can help to lower your blood cholesterol. Try wholegrain bread, pasta, millet, Basmati rice, couscous and bulgur wheat for your main meal carbohydrate, and choose porridge, wholegrain cereals or muesli for breakfast.

To mark World Health Day 2008, why not try one of the delicious heart-healthy recipes.

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