Some Practical Things to Do
“Use Heart for Action”
World Heart Month 2024 draws a close today Monday September 30 but our hearts must continue to be active to keep us alive. Meatless Monday Ghana therefore brings to readers some practical things we must be doing to preserve the health of our hearts.
Did you know……
The size of your heart is just about the size of your fist. Fist up your hand and take a look at it. The heart is so small a part of the body but carry a great responsibility of pumping every day about 2,000 gallons of blood to deliver essential nutrients and oxygen to cells and organs throughout the body. This is an incredible amount of work for this small organ. “The easier you can make your heart’s job, the longer it can keep you alive,” cautioned Dr. Rina Mauricio, a cardiologist and Internal Medicine Specialist (2022).
Practicing heart-healthy lifestyle modifications can dramatically reduce the risk of heart disease, which is increasingly becoming a serious health issue for many Ghanaians. But when lifestyle changes are recommended, it does not mean you should run five kilometers a day or eat nothing but vegetables and fruits. Daily, mindful decisions about what you eat and how you move can reduce your heart’s workload and your risk of developing coronary artery disease, hypertension, and heart failure.
SOME PRACTICAL THINGS TO DO TO SUSTAIN BETTER HEART HEALTH
- Adding fruits and vegetables to your diet is a great first step, rather than trying to completely give up some of your indulgencies.
- Adopt DASH diet (Dietary Approaches to Stop Hypertension) which emphasizes fruits and vegetables, low-fat dairy products, and lightly salted or unsalted nuts.
- A Mediterranean diet, which encourages monounsaturated fats, such as olive oil, some fish, and plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds.
- Change your sources of protein. Red meat is high in saturated fat, which can increase cholesterol. Instead of red meat at most meals, take chicken, fish, and especially beans-based meals such as the popular Gari and beans ‘Yor ke Gari and the ‘almighty’ Rice and Beans ‘Waakye’ with vegetables.
5. Choose healthier fast-food options. When compelled to eat on the run, choose salad or grilled items over anything fried, eg. roasted plantain with ground nuts over fried plantain chips, brown rice over white rice etc.
- Build momentum into chores. Do a few sets of jumping jacks, squats, and lunges while waiting to take your bath. When you bend down to pick something off the floor, get all the way down and do a few push-ups. Walk in place or do calf raises while brushing your teeth. Some movement is better than nothing.
- Exercise during errands. If you are able, walk or bike to the store. If you drive, park a bit further away from the store entrance to get in extra steps and do a few laps around the store once you’re inside.
- Move while watching Television. You’ll feel better watching your favourite shows if you jog in place or do jumping jacks between episodes .
- Play more. Take the kids out to the playground or join friends on a walk – both can get your heart rate up. If you’re stuck indoors, turn on some music and have a dance party. Movement should be fun.
- Walk during lunch break. Before eating, take a few laps around the block. The break will help your body and mind.
MESSAGE OF THE WEEK
Remember the easier you can make your heart’s job, the longer it can keep you alive! Make a plan to reduce your risk of heart disease. Every small step – from eating more veggies to getting extra steps – can make a difference in your long-term heart health.
Reduce meat consumption and eat more plant-based foods on Mondays for a helthier life. Save your life-save the Environment
