WORLD HEART DAY

Heart Day is part of an international campaign to spread awareness about heart disease and stroke prevention. This is the perfect day to quit smoking, get exercising and start eating healthy – all in the name of keeping your ticker in good working order, and improving the health and well being of people the world over.

The World Heart Federation have found that heart disease and strokes are the world’s leading cause of death, killing 17.1 million people every year – that’s more than victims of cancer, HIV and AIDS and malaria.

Overeating, lack of exercise, unhealthy diets and high blood pressure, cholesterol and glucose levels are all factors which can trigger heart disease and threaten our own lives, and those of loved ones. Heart Day was set up to drive home the message that heart problems can be prevented.

Cardiovascular diseases are the number one cause of death worldwide and this is projected to remain so, according to WHO. About 17.5 million people died from cardiovascular disease in 2005, representing 30 percent of all global deaths. Risk factors that may lead to heart disease and stroke include:

• Raised blood pressure, cholesterol and glucose levels
• Smoking
• Inadequate intake of fruit and vegetables
• Overweight
• Obesity
• Physical inactivity

The aim is to improve health globally by encouraging people to make lifestyle changes and promoting education internationally about ways to be good to your heart.

A heart-healthy diet can reduce your risk of heart disease or stroke by 80%. By understanding which foods and methods of cooking are healthiest for your heart, you may be able to prevent or manage heart disease and high blood pressure, and take greater control over the quality and length of your life.

Of all the possible improvements you can make to your diet, limiting saturated fats and cutting out trans fats entirely is perhaps the most important.

Both types of fat raise your LDL, or “bad” cholesterol level, which can increase your risk for heart attack and stroke

Eat More	Eat Less
Healthy fats: raw nuts, olive oil, fish oils, flax seeds, or avocados	Trans fats from partially hydrogenated or deep-fried foods; saturated fats from whole-fat dairy or red meat
Nutrients: colorful fruits and vegetables—fresh or frozen, prepared without butter	Packaged foods of any kind, especially those high in sodium
Fiber: cereals, breads, and pasta made from whole grains or legumes	White or egg breads, granola-type cereals, refined pastas or rice
Omega 3 and protein: fish and shellfish, poultry	Red meat, bacon, sausage, fried chicken
Calcium and protein: Egg whites, egg substitutes, skim or 1% milk, low-fat or nonfat cheeses or yogurt	Egg yolks, whole or 2 percent milk, whole milk products like cheese or yogurt

Here are some ideas about how to get started:

• Choose whole-grain bread instead of white bread.
• Have a piece of fruit instead of a candy bar.
• Try to eat at least 5 servings of fruits and vegetables every day. Add one or two servings of fruits and vegetables to your day. Slowly add more servings until you are eating at least 5 servings a day.
• Switch from 2% or whole milk to 1% or nonfat milk.
• Instead of meat, have fish for dinner. Brush it with olive oil, and broil or grill it.
• Switch from butter to a cholesterol-lowering soft spread. Use olive or canola oil for cooking.
• Use herbs and spices, instead of salt, to add flavor to foods.
• Modify your favorite recipes so they have less fat and calories but still taste good.
• It may take some time to get used to new tastes and habits, but don't give up. Keep in mind the good things you are doing for your heart and your overall health.