Cardiac Health

The heart is the core of the body’s circulatory system. It supports your life by continuously pumping blood to every organ in your body. If your heart is unable to function properly, your organs will not receive the oxygen and nutrients they need and their function will be greatly affected even resulting in death. For example: severe heart disease may lead to heart and lung failure, causing shortness of breath and a drastic decrease in the patient’s ability to move around. Most shockingly, a person may die on the first heart attack.

To keep your heart healthy, one should adopt a healthy lifestyle. Do not smoke. Do not drink or limit alcohol. Have regular physical activities and keep a cheerful state of mind. Apart from that, eat a healthy diet and maintain an optimal body weight are also important. A healthy eating habit includes following a balanced diet and beware of foods that can affect heart health.

 

A Balanced Diet

Having a balanced diet means to eat according to the recommendations of the Healthy Eating Food Pyramid. Grains should make up the bulk of our daily diet, along with more vegetables and fruits. Eat moderate amount of meat, fish, eggs and alternatives such as dried beans, and milk and alternatives, such as calcium-fortified soy milk. Eat the least amount of foods that are high in fat/oil, sodium (salt) and sugar.

1. Eat More Vegetables and Fruits

2. Choose More Fibre-rich Foods

3. Choose Lean Meat, Dried Beans, and Eat More Fish

4. Limit the use of oil, salt and sugar when you cook

 

Beware of Foods that can Affect Heart Health:

1. Limit Foods that are High in Saturated Fat

2. Limit Foods that Contain Trans Fat

3. Limit Foods that are High in Sodium

4. Limit Foods and Beverages that are High in Sugar

 

Recommendations on Cholesterol Intake:

• For healthy general public, certain foods high in cholesterol but relatively low in saturated fats such as eggs, prawn flesh and squids can be included as part of a balanced diet as long as these foods are consumed in moderation alternatively with other choices under the “Meat, Fish, Egg and Alternatives” food group.
• Individuals with dyslipidemia, particularly those with diabetes or at high risk of heart failure, should seek professional advice from dietitians on cholesterol intake.

The American Heart Association listed the key components that make up a heart-healthy eating pattern in 2021.

1. Maintain a healthy weight throughout life

2. Eat lots of fruits and vegetables

3. Choose whole grains

4. Include healthy sources of protein

5. Use liquid non-tropical plant oils

6. Choose minimally-processed foods

7. Minimize sugary drinks and foods

8. Choose or prepare foods with little or no salt

9. Limit alcohol consumption

10. Stick with this guidance wherever food is prepared or eaten

Source of information: Elderly Health Service, Department of Health