Every September, we observe World Heart Day on the 29th and Heart Awareness Month throughout the month. This is a good time to reflect on the choices we make about our health, especially when it comes to our hearts.
The decisions we make today will not only affect us but may influence the health of future generations. Heart disease, stroke, and high blood pressure (hypertension) are serious issues in South Africa, and if we don’t take action, the problem will only get worse.
According to the Heart and Stroke Foundation SA (HSFSA), a staggering 215 people die each day in South Africa from heart disease or strokes.
Even more concerning, more than 45% of adults in the country suffer from hypertension, a leading cause of heart disease. And these numbers are on the rise, which is why experts are urging us to take our heart health seriously.
Prevention is better than cure
Ryan Snodgrass, the Cardiovascular Disease (CVD) Product Manager for Pharma Dynamics, stressed the need for change.
“As the largest supplier of cardiovascular medicine in the country, Pharma Dynamics is acutely aware of the need to shift its focus from treatment to prevention,” he said.
He pointed to the European Society of Hypertension (ESH) guidelines, which offer a clear roadmap for preventing heart disease, rather than just treating it after it happens.
The guidelines aren’t complex - they focus on simple lifestyle changes that anyone can make. The good news is that by following these steps, you can prevent or delay heart disease and high blood pressure, and in many cases, even manage these conditions effectively.
Simple steps to protect your heart
Here are some practical steps from the ESH guidelines that can help you live a heart-healthy life:
Eat a heart-healthy diet: More fruits and veggies- fresh produce, fish, nuts, and low-fat dairy products are good for your heart.
Less red meat: Reducing your intake of red meat can lower your risk of heart disease.
Cut back on salt: Too much salt can raise your blood pressure. Try to have less than one teaspoon of salt per day.
Limit sugar: Refined and processed foods often contain hidden sugars. Try to choose whole foods instead.
Eat more potassium-rich foods: Foods like lentils, beans, and potatoes (with skin) are rich in potassium, which helps balance your blood pressure. The DASH diet (Dietary Approaches to Stop Hypertension) is a great option for heart health.
Get moving: Just 150 minutes of moderate exercise per week—like brisk walking, swimming, or cycling—can lower your risk of heart disease. If you have high blood pressure, adding weight or resistance training can also help.
Maintain a healthy weight: As your body mass index (BMI) and waist size increase, so does your risk for hypertension. If you need to lose weight, even a small, maintainable loss can make a big difference. Combine this with regular exercise and a healthy diet.
Limit alcohol and quit smoking: Smoking and heavy drinking are both major contributors to heart disease. Limiting alcohol and quitting smoking are essential steps to protect your heart.
Manage stress: Chronic stress is linked to high blood pressure. Incorporating stress-reducing activities like mindfulness, meditation, or yoga can benefit your heart. It’s also important to get 7 to 9 hours of sleep each night.
Avoid environmental stressors: Noise and air pollution can also raise your blood pressure. While it’s tough to avoid these completely, especially in cities, try to reduce your exposure by choosing quiet areas for outdoor activities when possible.
Pharma Dynamics has long been a champion of heart health in South Africa. The company isn’t just about providing medication - they’re also focused on educating people about the importance of making healthy choices.
One of their biggest initiatives is the Cooking from the Heart resource, which helps people prepare heart-healthy meals.
“Our commitment to heart health goes beyond medication,” said Snodgrass. “We believe in a holistic approach that includes educating the public about the importance of lifestyle changes. Heart Awareness Month is the perfect time to reinforce these messages.”
“We encourage all adults to assess their heart health by visiting their GPs annually for a check-up and to make the necessary lifestyle changes.
“Whether through adopting a healthier diet, increasing physical activity, or managing stress, every step counts in the journey to a healthier heart,” said Snodgrass.