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CARDIOVASCULAR disease is the leading cause of death among Malaysians, contributing to 14.5% of the national mortality in 2019.
The theme of this year’s World Heart Day on September 29 was “Use Heart to Connect”. This highlights the adoption for the prevention and control of cardiovascular disease through digital technology. The Covid-19 pandemic has resulted in the change in lifestyle and accelerated the digital transformation to improve the dissemination of health information and healthcare access.
Here are some ways to keep our heart healthy, which could be harnessed with the adoption of digital technology:
Use the heart to eat healthy
Heart-healthy diet is crucial in the prevention and control of cardiovascular disease. Studies have shown that the DASH (Dietary Approaches to Stop Hypertension) diet can lower blood pressure, reduce bad cholesterol levels, besides lowering the risks of heart attack, stroke, type 2 diabetes mellitus, and obesity. DASH diet emphasises on getting a variety of fruits and vegetables, whole grains, low-fat dairy products, lean poultry and fish, nuts and legumes and vegetable oils, which are good for the heart. Many mobile diet app records are made available to keep track on the diet taken.
Use the heart to stay active
Staying active has been more challenging during the pandemic. The World Health Organisation recommended at least 150 to 300 minutes of moderate-intensity aerobic physical activity throughout the week.
Physical activity is made trackable using in-built fitness apps in smart phones or wearables to assess one’s physical activity. Step counts and burnt calories could be rewarding. More videos on exercise could be accessible from the MYHEALTHKKM YouTube channel on Xbreak exercises.
Use the heart to quit smoking
Smoking increases the risk of cardiovascular diseases. A meta-analysis showed that men who smoked one cigarette per day had 1.48 higher risk while those who smoked 20 cigarettes per day had 2.04 higher risk for coronary heart disease as compared for non-smoker. When one is ready to quit smoking, do get connected to quit by registering through the Health Ministry’s JomQuit link.
Use the heart to aim for healthy weight
The National Health and Morbidity Survey 2019 reported that one in two Malaysians were overweight or obese. Obesity and being overweight were found to be associated with cardiovascular disease. Aim for a healthy body mass index within the normal range (18.5 to 24.9kg/m2). Lifestyle modification through diet and exercise could help in losing weight. Using digital weight monitoring and fitness mobile apps to track and monitor one’s weight digitally could help in getting the body weight in track.
Use the heart to manage stress
Stress is another risk factor for cardiovascular diseases. Practising mindfulness, deep breathing as well as relaxation exercises and therapies could help in managing stress. If stress get overwhelmed, feel free to seek help from the Mental Health and Psychosocial Support (MHPSS), MOH and MERCY Malaysia volunteers at 03-29359935 / 014-3223392 / 011-63996482/ 011-63994236 / http://tinyurl.com/MHPSSKKM or other hotlines listed here.