365DAYS CAMPAIGN AGAINST NON COMMUNICABLE DISEASES

Day 150 of 365

INTERPRETING BLOOD PRESSURE READINGS. 

When your doctor takes your blood pressure, it’s expressed as a measurement with two numbers, with one number on top (systolic) and one on the bottom (diastolic), like a fraction. For example, 120/80 mm Hg.

The top number refers to the amount of pressure in your arteries during the contraction of your heart muscle. This is called systolic pressure.

The bottom number refers to your blood pressure when your heart muscle is between beats. This is called diastolic pressure.

For a normal reading, your blood pressure needs to show a top number (systolic pressure) that’s between 90 and less than 120 and a bottom number (diastolic pressure) that’s between 60 and less than 80. The American Heart Association (AHA) considers blood pressure to be within the normal range when both your systolic and diastolic numbers are in these ranges.

Numbers higher than 120/80 mm Hg are a red flag that you need to take on heart-healthy habits.

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DAY 149 of 365

 GET REGULAR HEALTH SCREENING 

Going for medical checkup can be a way to get informed about one's health.

High Blood Pressure and High Cholesterol can damage the heart and blood vessels. But without testing for them, you probably won't know whether you have these conditions. 

Regular screening can tell you what your numbers are and whether you need to take action. 

Regular Blood Pressure Screening - Starting at age 18, your Blood Pressure should be measured at least once every two years to screen for High Blood Pressure as a risk factor for heart diseases and stroke.

Cholesterol Levels - Adult generally have their cholesterol measured at least once every four to six years. Cholesterol screening usually starts at age 20, though earlier tests may be recommended if you have other risk factors such as a family history of early onset heart disease.

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DAY 147 of 365

CONTROL YOUR CHOLESTEROL AND TRIGLYCERIDE LEVELS

Cholesterol is a waxy substance found in the blood. The body needs cholesterol to build healthy cells. High cholesterol is often as a result of unhealthy lifestyle choice.

Triglycerides are a type of fat. They are the most common type of fat in the body. They come from foods, especially butter, oils and other fats consumed. Triglycerides also come from extra calories. These are the calories that is eaten, but the body does not need right away.

One of the ways to prevent Cardiovascular Disease is by keeping cholesterol and triglyceride level under control. 

High levels of cholesterol can clog the arteries and raise the risk of coronary artery disease and heart attack. 

High levels of triglycerides may also raise the risk of Coronary Artery Disease, especially in women.

Lifestyle changes and medicines (if needed) can lower cholesterol and eating healthy diet can lower triglycerides in the body.

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DAY 146 of 365

 LOWER BLOOD PRESSURE IF HIGH 

Know your blood pressure numbers and take steps necessary to reduce the risk of high blood pressure. Also, stop taking food high in cholesterol. Learn the warning signs of a heart attack and stroke.

Heart attack symptoms in women can be different than men. Knowing when you’re having a heart attack or stroke means you’re more likely to get immediate help. Quick treatment can save your life and prevent serious disability.

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DAY 144 of 365

ENGAGING IN REGULAR EXERCISE 

Report has shown that by engaging in regular exercise reduce the risk of Cardiovascular Disease. Federal guidelines recommended 30 minutes of moderate intensity exercise five times a week.

Engage in  purposeful exercises like walking for five minutes every 2hours, do a set of one or two push ups either on the floor or against the kitchen counter. Perform up to 10 repetition of stand-and-sit exercise where you rise from a chair without using your arms and then sit down again. Use the stairs instead of the lift/ elevator.

Another way to reduce daily movement is to wear an activity track which counts the number of steps you take daily.About 10,000 steps per day is a standard target. It's an easy number to remember and something that many active people can reach during their day.

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DAY 143 of 365

LOWER YOUR STRESS LEVEL

Long term stress cause an increase in heart rate and blood pressure that damage the artery walls. Identify what causes stress in your life and find ways to reduce it. If you work in a high stress career, take time away from your job to relax.

Find a hobby or a club to join that will reduce your stress and be fun for you. Take time off any form of activities to relax your brain and your entire body. Giving out through volunteering also does wonders of knocking out stress.

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DAY 142 of 365

CONSUME GARLIC REGULARLY

For centuries, garlic has been used as a natural remedy to treat a variety of ailments. In recent years, research has confirmed it’s potent medicinal properties and found out that it can be use to improve the health and prevent against cardiovascular diseases.

In a study, taking garlic extract in doses of 600-1500mg daily for 24weeks was as effective as a common prescription drug at reducing blood pressure. Garlic extract inhibit platelet buildup which may reduce the risks of blood cloths and stroke.

Be sure to consume garlic raw or crush it and let it sit for a few minutes before cooking. This allows for the formation of allicin, maximising its potential health benefit.

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DAY 141 of 365

 EAT MORE VEGETABLES AND FRUITS

Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular diseases. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.

Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.

Fruits and vegetables to choose: fresh and frozen vegetables and fruits, low sodium canned vegetables, canned fruits packed in juice or water.

Fruits and vegetables to limit: Coconut, vegetables with creamy sauces, fried or breaded vegetables, canned fruit packed in heavy syrup and frozen fruit with Sugar added.

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DAY 140 of 365.

CHOOSE LOW FAT PROTEIN SOURCES.

Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.

Fish is another good alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.

Legumes, beans, peas and lentils also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein.For example, a soy or bean burger for a hamburger will reduce your fat and cholesterol intake and increase your fiber intake.

Protein to choose: Eggs, skinless poultry, fish especially fatty cold water fish such as salmon, legumes and soya beans

Protein to limit or avoid: Full fat milk and other diary products, organ meats such as liver, hot dogs and sausages, bacon, fried or breaded meats, fatty and marbled meat.

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DAY 139 of 365.

LIMIT UNHEALTHY FAT.

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.Saturated fat should not be more than 5 to 6% of your total daily calories or not more than 11 to 13g of saturated fat if you follow a 2,000 calories a day-to-day diet. Avoid trans fat totally.

You can reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat. You can also add less butter, margarine and shortening when cooking and serving

Fat to choose;

Olive oil, vegetable and nut oils, margarine trans free, avocados, nuts seeds and cholesterol lowering margarine such as benecol.

Fat to limit

Butter, cream sauce, cocoa butter found in chocolate, coconut,palm,cottonseed and palm kernel oils, hydrogenated margarine and shortenings.

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DAY 138 of 365.

 SELECT WHOLE GRAINS.

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain groundnuts, quinoa or barley.

Grain products to choose;

Whole-wheat flour,Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread,high-fiber cereal with 5 g or more fiber in a serving,whole grains such as brown rice, barley and buckwheat (kasha)

Whole-grain pasta,Oatmeal (steel-cut or regular)

Grain products to avoid;

White refined flour,Frozen waffles,Corn bread, Doughnuts,Biscuits,Cakes,Pies,Egg noodles,Buttered popcorn,

High-fat snack crackers

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DAY 137 of 365.

REDUCE SODIUM IN YOUR FOOD.

Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet. The American Heart Association recommends that:

Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt)

Most adults ideally have no more than 1,500 mg of sodium a day.

Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat.

Low salt items to choose;

Herbs and spices, salt free seasoning blends, reduced salts canned soup or prepared meals

High salt items to limit or avoid;

Table salt, tomato juice, restaurants meats. Avoid condiments such as mayonnais, soy sauce, ketchups and canned soups

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DAY 136 of 365

PREVENTING CVD: CHOOSE A HEALTHY EATING PLAN. 

 

The food you eat can decrease your risk of heart disease and stroke. Choose foods low in saturated fat, trans fat, and sodium.  As part of a healthy diet, eat plenty of fruits and vegetables, fiber-rich whole grains, fish (preferably oily fish-at least twice per week), nuts, legumes and seeds and try eating some meals without meat.  Select lower fat dairy products and poultry (skinless).  Limit sugar-sweetened beverages and red meat. If you choose to eat meat, select the leanest cuts available

To minimize your risk for heart disease, eat a well-balanced diet that includes potassium, omega 3 fatty acids, fiber, vitamin B and folic acid each every week.

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DAY 135 of 365.

 CARDIOVASCULAR DISEASE TERMS INTERPRETED

Cardiovascular disease is the broad term for problems with the heart and blood vessels. These problems are often due to atherosclerosis. This condition occurs when fat and cholesterol build up in blood vessel (artery) walls. This build-up is called plaque. Over time, plaque can narrow blood vessels and cause problems throughout the body. If an artery becomes blocked, it can lead to heart attack or stroke.

Cardiovascular diseases (CVDs) are a group of disorders of the heart and blood vessels and they include:

coronary heart disease – disease of the blood vessels supplying the heart muscle;

cerebrovascular disease – disease of the blood vessels supplying the brain;

peripheral arterial disease – disease of blood vessels supplying the arms and legs;

rheumatic heart disease – damage to the heart muscle and heart valves from rheumatic fever, caused by streptococcal bacteria;

congenital heart disease – malformations of heart structure existing at birth;

deep vein thrombosis and pulmonary embolism – blood clots in the leg veins, which can dislodge and move to the heart and lungs.

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DAY 134 of 365.

LIFE STYLE TIPS 

People can take the following steps to prevent some of the conditions within CVD:

Manage body weight: The National Institute of Diabetes and Digestive and Kidney Disorders advise that if a person loses 5-10% of their body weight, they may reduce their risk of developing CVD.

Get regular exercise: The American Heart Association (AHA) recommend doing 150 minutes of moderate-to-intense physical activity every week.

Follow a heart-healthy diet: Eating foods that contain polyunsaturated fats and omega-3, such as oily fish, alongside fruits and vegetables can support heart health and reduce the risk of CVD. Reducing the intake of processed food, salt, saturated fat, and added sugar has a similar effect.

Quit smoking: Smoking is a key risk factor for almost all forms of CVD. Although quitting can be difficult, taking steps to do so can drastically reduce its damaging effects on the heart.

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DAY 133 of 365

 STATISTICS ON CARDIOVASCULAR DISEASE 

According to the World Health Organization (WHO), CVD is the leading cause of death worldwide.

In 2016, around 17.9 million people died from CVD, accounting for 31% of all registered premature deaths.

Of these, 85% resulted from a heart attack or stroke. These conditions affect equal numbers of men and women.

The WHO estimate that by 2030, 23.6 million people will die from CVD conditions annually — mostly due to stroke and heart disease.

Although these conditions remain prevalent in global mortality rates, people can start taking steps to prevent them.

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DAY 132 of 365

TREATMENT OF CARDIOVASCULAR DISEASE 

The treatment option that is best for a person will depend on their specific type of CVD.

However, some options include:

medication, such as to reduce low density lipoprotein cholesterol, improve blood flow, or regulate heart rhythm

surgery, such as coronary artery bypass grafting or valve repair or replacement surgery

cardiac rehabilitation, including exercise prescriptions and lifestyle counseling

Treatment aims to:

relieve symptoms

reduce the risk of the condition or disease recurring or getting worse

prevent complications, such as hospital admission, heart failure, stroke, heart attack, or death

Depending on the condition, a healthcare provider may also seek to stabilize heart rhythms, reduce blockages, and relax the arteries to enable a better flow of blood.

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DAY 131 of 365

 SIGNS AND SYMPTOMS OF CARDIOVASCULAR DISEASE

The classic symptoms of angina, or pain from the heart, are described as a crushing pain or heaviness in the center of the chest with radiation of the pain to the arm (usually the left) or jaw. There can be associated shortness of breath sweating and nausea.

The symptoms tend to be brought on by activity and get better with rest.

Some people may have indigestion and nausea while others may have upper abdominal, shoulder, or back pain.

Unstable angina is the term used to describe symptoms that occur at rest, waken the patient from sleep, and do not respond quickly to nitro-glycerine or rest.

Not all pain from heart disease has the same signs and symptoms. The more we learn about heart disease, the more we realize that symptoms can be markedly different in different groups of people. Women, people who have diabetes and the elderly may have different pain perceptions and may complain of overwhelming fatigue and weakness or a change in their ability to perform routine daily activities like walking, climbing steps, or doing household chores. Some patients may have no discomfort at all.

Most often, the symptoms of cardiovascular disease become worse over time, as the narrowing of the affected coronary artery progresses over time and blood flow to that part of the heart decreases. It may take less activity to cause symptoms to occur and it may take longer for those symptoms to get better with rest. This change in exercise tolerance is helpful in making the diagnosis.

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DAY 129 of 365

ETIOLOGY OF CARDIOVASCULAR DISEASE

Heart or cardiovascular disease is the leading cause of death in the World and often can be attributed to the lifestyle factors that increase the risk of atherosclerosis or narrowing of arteries. Smoking, along with poorly controlled hypertension (high blood pressure), and diabetes, causes inflammation and irritation of the inner lining of the coronary arteries. Over time, cholesterol in the bloodstream can collect in the inflamed areas and begin the formation of a plaque. This plaque can grow and as it does, the diameter of the artery narrows. If the artery narrows by 40% to 50%, blood flow is decreased enough to potentially cause the symptoms of angina (A chest pain or shortness of breath).

In some circumstances, the plaque can rupture or break open, leading to the formation of a blood clot in the coronary artery. This clot can completely occlude or block the artery. This prevents oxygen-rich blood from being delivered to the heart muscle beyond that blockage and that part of the heart muscle begins to die. This is a myocardial infarction or heart attack. If the situation is not recognized and treated quickly, the affected part of the muscle cannot be revived. It dies and is replaced by scar tissue. Long term, this scar tissue decreases the heart's ability to pump effectively and efficiently and may lead to ischemic cardiomyopathy (ischemic=decreased blood supply + cardio=heart +myo=muscle + pathy=disease).

Heart muscle that lacks adequate blood supply also becomes irritable and may not conduct electrical impulses normally. This can lead to abnormal electrical heart rhythms including ventricular tachycardia and ventricular fibrillation. These are the heart arrhythmias associated with sudden cardiac death.

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DAY 128 of 365

 STATISTIC AND FACTS ABOUT CARDIOVASCULAR DISEASE (CVD)

CVDs are the number 1 cause of death globally: more people die annually from CVDs than from any other cause.

An estimated 17.7 million people died from CVDs in 2015, representing 31% of all global deaths. Of these deaths, an estimated 7.4 million were due to coronary heart disease and 6.7 million were due to stroke .

Over three quarters of CVD deaths take place in low- and middle-income countries.

Out of the 17 million premature deaths (under the age of 70) due to noncommunicable diseases in 2015, 82% are in low- and middle-income countries, and 37% are caused by CVDs.

Most cardiovascular diseases can be prevented by addressing behavioural risk factors such as tobacco use, unhealthy diet and obesity, physical inactivity and harmful use of alcohol using population-wide strategies.

People with cardiovascular disease or who are at high cardiovascular risk (due to the presence of one or more risk factors such as hypertension, diabetes, hyperlipidaemia or already established disease) need early detection and management using counselling and medicines, as appropriate.

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DAY 127 of 365

RISK FACTORS FOR CARDIOVASCULAR DISEASE (CVD)

The most important behavioural risk factors of heart disease and stroke are unhealthy diet, physical inactivity, tobacco use and harmful use of alcohol. The effects of behavioural risk factors may show up in individuals as raised blood pressure, raised blood glucose, raised blood lipids, and overweight and obesity. These “intermediate risks factors” can be measured in primary care facilities and indicate an increased risk of developing a heart attack, stroke, heart failure and other complications.

Cessation of tobacco use, reduction of salt in the diet, consuming fruits and vegetables, regular physical activity and avoiding harmful use of alcohol have been shown to reduce the risk of cardiovascular disease. In addition, drug treatment of diabetes, hypertension and high blood lipids may be necessary to reduce cardiovascular risk and prevent heart attacks and strokes. Health policies that create conducive environments for making healthy choices affordable and available are essential for motivating people to adopt and sustain healthy behaviour.

There are also a number of underlying determinants of CVDs or "the causes of the causes". These are a reflection of the major forces driving social, economic and cultural change – globalization, urbanization and population ageing. Other determinants of CVDs include poverty, stress and hereditary factors.

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Day 126 of 365 days Campaign

HOW TO REDUCE THE BURDEN OF CARDIOVASCULAR DISEASE (CVD)

Cost effective interventions that are feasible to be implemented even in low-resource settings have been identified by WHO for prevention and control of cardiovascular diseases. They include two types of interventions: population-wide and individual, which are recommended to be used in combination to reduce the greatest cardiovascular disease burden.

Examples of population-wide interventions that can be implemented to reduce CVDs include:

comprehensive tobacco control policies

taxation to reduce the intake of foods that are high in fat, sugar and salt

building walking and cycle paths to increase physical activity

strategies to reduce harmful use of alcohol

Providing healthy school meals to children.

At the individual level, for prevention of first heart attacks and strokes, individual health-care interventions need to be targeted to those at high total cardiovascular risk or those with single risk factor levels above traditional thresholds, such as hypertension and hypercholesterolemia. The former approach is more cost-effective than the latter and has the potential to substantially reduce cardiovascular events. This approach is feasible in primary care in low-resource settings, including by non-physician health workers.

For secondary prevention of cardiovascular disease in those with established disease, including diabetes, treatments with medications are necessary.

The benefits of these interventions are largely independent, but when used together with smoking cessation, nearly 75% of recurrent vascular events may be prevented. Currently there are major gaps in the implementation of these interventions particularly at the primary health care level.

In addition costly surgical operations are sometimes required to treat CVDs. Medical devices are required to treat some CVDs. Such devices include pacemakers, prosthetic valves, and patches for closing holes in the heart.

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