Empowering Ghanaians to improve cardiovascular health

Dr Lambert Tetteh Appiah Health Oct - 01 - 2024 , 09:57

In the realm of health and wellness, there is an urgent need to focus on one of our most vital organs: the heart.

Cardiovascular health is foundational to our overall well-being, yet many people overlook its importance until problems arise.

Every year, we celebrate World Heart Day (WHD) on September 29, to raise awareness of cardiovascular diseases, related conditions, and activities that either lead to or worsen cardiovascular health.

The theme for this year’s WHD celebrations, “Use Heart For Action” serves as both a call to action and a guiding principle for empowering individuals to take proactive steps towards improving their cardiovascular health.

It also serves as a call for a cardiovascular action plan both at the national and global level. By fostering awareness and providing practical strategies, we can encourage people to embrace heart-healthy habits that lead to a longer, healthier life.

Understanding Cardiovascular Health

Before taking action, it is essential to understand what cardiovascular health encompasses. The cardiovascular system includes the heart and blood vessels, and maintaining its health is crucial for preventing diseases such as heart attacks, heart failure, strokes, peripheral vascular disease (PVD), and hypertension.

Key factors affecting cardiovascular health include diet, physical activity, stress levels and lifestyle choices. By focusing on these areas, individuals can make significant improvements in their heart health.

Diet: Fuelling the Heart

Nutrition plays a critical role in cardiovascular health. A heart-healthy diet includes:

i. Fruits and Vegetables: These are rich in vitamins, minerals and antioxidants; these foods help reduce inflammation and lower blood pressure.

ii. Whole Grains: Foods such as brown rice, oats, and whole-wheat products help maintain healthy cholesterol levels.

iii.Lean Proteins: Option for sources such as fish, poultry, and legumes instead of red and processed meats help reduce the risk of heart diseases and strokes.

iv.Healthy Fats: It is a healthier option to incorporate sources of unsaturated fats such as avocados, nuts, and olive oil while limiting saturated and trans fats contained in food items such as butter, coconut and palm oils, cheese, fries, and red meat as these can cause various heart diseases.

Empowering individuals to make informed dietary choices can have a profound impact on their cardiovascular health. Simple changes, such as replacing sugary drinks with water or choosing whole-grain bread, can lead to significant benefits over time.

Physical Activity: Moving for a Stronger Heart

Regular physical activity is a cornerstone of cardiovascular health. The American Heart Association recommends at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise per week, combined with muscle-strengthening activities on two or more days. Benefits of exercise include:

i. Improved Heart Efficiency: Exercise strengthens the heart muscle, improving its ability to pump blood.

ii. Lower Blood Pressure: Physical activity helps regulate blood pressure levels.

iii. Weight Management: Maintaining a healthy weight reduces the risk of heart disease.

Encouraging individuals to find enjoyable activities, whether it’s walking, cycling, or dancing, can help them stay motivated and integrate exercise into their daily routines.

Stress Management: Heart Health from the Inside Out

stress can negatively impact cardiovascular health by contributing to high blood pressure, unhealthy eating habits, and reduced physical activity. Effective stress management techniques include:

i.Mindfulness and Meditation: Practices that focus on the present moment, the bright side of life, pleasant experiences can help reduce stress and improve overall well-being.

ii. Deep Breathing Exercises: Simple breathing exercises can lower stress levels and promote relaxation.

iii. Hobbies and Leisure Activities: Engaging in activities you enjoy can serve as a healthy outlet for stress.

By adopting stress reduction strategies, individuals can improve their mental and cardiovascular health, creating a more balanced and fulfilling lifestyle.

Healthy Lifestyle Choices: Building a Foundation

Beyond diet, exercise and stress management, other lifestyle choices play a role in cardiovascular health:

i. Avoid Smoking: Smoking is a major risk factor for heart disease. Quitting smoking can dramatically improve heart health.

ii. Limit Alcohol Consumption: Excessive alcohol intake can contribute to high blood pressure and other health issues. Moderation is key.

iii. Regular Health Check-ups: Regular visits to a healthcare provider can help monitor cardiovascular health and address any issues early.
Empowering individuals to make these lifestyle changes requires education and support

Providing resources, such as workshops or community programmes, can help people integrate these practices into their daily lives.

Creating a Heart-Healthy Community

Empowering individuals to improve their cardiovascular health is not just a personal endeavour but a community effort. Communities can foster heart health by:

i. Organising Health Fairs: Events that provide information on cardiovascular health and offer free screenings can raise awareness.

ii. Promoting Active Transportation: Encouraging walking or cycling to work or school can increase physical activity levels.

iii. Supporting Healthy Environments: Creating spaces such as parks or fitness centres makes it easier for people to incorporate exercise into their lives. Maintaining a healthy ecosystem without indulging in environmentally hazardous activities such as illegal mining (Galamsey) ensures that the fruits and vegetables we indispensably need, grow in healthy soils and are watered with clean safe water, the fishes we consume are grown in healthy water bodies and importantly also, the water we consume as Ghanaians at all levels and at any material moment are indeed potable.

By building a supportive community environment, we can enhance the collective health and well-being of our populations (both born and unborn)

Conclusion

“Use heart for action” is a powerful mantra for prioritising cardiovascular health. By taking proactive steps in diet, physical activity, stress management and lifestyle choices, individuals can significantly improve their heart health and overall quality of life.

Through education, community support, personal commitment, and timeous policies, we can inspire a movement towards healthier hearts and a healthier society.

The time to act is now—embrace this call to action and put your heart into improving your cardiovascular health today.

* The writer is a Consultant Cardiologist, Komfo Anokye Teaching Hospital, Kumasi and also the General Secretary of the Ghanaian Society of Cardiology, GSC
Email: tettehappiah@gmail.com