Ingredients for a Healthy Heart
The World Health Organisation’s most recent data on Africa’s leading causes for deaths in 2016 are divided into three groups: Group 1 is caused by infectious diseases; Group 2 is caused by chronic disease. And Group 3 by injuries.
Group 2 - Chronic diseases or Non-communicable diseases are associated with urbanisation and higher standards of living. They accounted for 3 million deaths (34% of all deaths) in 2016, up from 33.5% in 2015.
The main killers in this category were:
Cause of death: Ischaemic heart disease. Number of deaths: 511,916. Share of total deaths: 5.8%.
Cause of death: Stroke. Number of deaths: 373,485. Share of total deaths: 4.2%.
Cause of death: Cirrhosis of the liver. Number of deaths: 174,420. Share of total deaths: 2%.
Ischaemic heart disease is a narrowing of the arteries of the heart due to a build-up of plaques. Less oxygen is able to reach the parts of the heart beyond the obstruction. Death occurs when an artery suddenly becomes fully blocked, severely damaging the heart. This is known as a heart attack.
The factors that put people more at risk of ischaemic heart disease include high blood pressure, smoking, diabetes, being overweight, high cholesterol levels, an unhealthy diet, stress, and lack of exercise.
The ingredients are a simple way to reduce the risk of cardiovascular disease.
- Changing your eating habits.
- Do not smoke – using tobacco is in for the most significant risk factors for cardiovascular disease.
- Exercise – just 30 minutes of exercise a day help with weight management and stress.
Other ingredients tips include:
- Eat fruit for a snack
- Subsisted mayonnaise with hummus
- Eat fish twice a week
- Subsisted olive oils for butter
- Cut sugar intake
- Dark chocolate in moderation
- Put away the salt
- Eat oatmeal for breakfast
- Skip desert
- Choose low-fat cheese
- Limit eggs in the diet
- Subsisted sour cream with a low-fat plain or Greek yoghurt
- Sit quietly for 15 minutes per day
- Skip the elevator and walk up the stairs
- Park at the end of the parking lot and walk
Sources:
https://www.statista.com/statistics/1029337/top-causes-of-death-africa
https://africacheck.org/factsheets/factsheet-africas-leading-causes-death