VALENTINE’S Day is the most romantic night of the year – but it’s important to keep that loving heart healthy despite this.
Despite the fine wine and dining, people are being urged to take measures to avoid hurting their heart.
A leading cardiologist has reminded people that hearts are not just for Valentine’s Day– they’re for life.
So while you may be tempted to overindulge on the steaks, chocolates and alcohol, it may be better for your health to still stay safe.
Almost every hour, someone in Ireland suffers a stroke.
Every day, hundreds of people are diagnosed with heart disease.
Thousands die from cardiac arrests every year in Ireland, and almost 70 per cent of these happen at home.
Therefore, understanding the signs of cardiac arrest, contacting the emergency services on 112 or 999 and using CPR could save your life or the life of a loved one.
Irish Heart Foundation Medical Director and consultant cardiologist, Dr Angie Brown has revealed the top ten things we should all be doing to protect and nurture our hearts.
MANAGE YOUR BLOOD PRESSURE
Blood pressure is one of the most important things to remember when keeping your heart healthy.
This is the measure of force that your heart uses to pump blood around the body.
But high pressure carries the risk of heart attacks, strokes, heart failure, kidney failure, dementia and even forms of blindness.
For people over 30, their blood pressure should be checked every five years.
This may end up being more frequent depending on the advice of your healthcare practitioner.
MOVE MORE
Keeping active regularly is one of the most important things to keep your overall health in good shape.
Activity can help to reduce your blood pressure, cholesterol levels and weight.
This can then reduce your risk of heart disease and strokes.
It is also great for improving your mood, reducing stress and improving self-esteem.
It’s recommended that adults should be active at a moderate intensity for at least two and a half hours to five hours throughout the week.
CONTROL YOUR CHOLESTEROL
While our bodies need a certain amount of cholesterol for normal cell function, it’s important to not overdo it.
It is a type of fat in our blood that is produced by the liver.
And one of the best ways to prevent cardiovascular disease is keeping it at a healthy level.
You should get your cholesterol checked, especially if a member of your family has high cholesterol, heart disease or has had a stroke.
EAT A HEALTHY DIET
A healthy diet has many perks, including making you feel better, keeping you at your best weight and improving your skin.
But it can also reduce high blood pressure and help lower cholesterol levels.
Everyone should aim for a well-balanced and healthy diet, which you can arrange from the food pyramid.
Keep in mind getting your five-a-day to keep your health in tip-top shape.
QUIT SMOKING
One in every two smokers will die of a tobacco-related disease.
Smoking is a major risk factor for cardiovascular disease, including heart attacks and strokes.
There are different ways to stop smoking, with various programmes available.
You can also rely on things like nicotine patches or gum to help.
For expert help, freephone the National Smokers’ Quitline on 1800 201 203 or visit www.quit.ie
MANAGE STRESS
Stress can sometimes be positive, to help motivate us to get our errands done.
But it can also take its toll when it’s a constant issue and you have too many demands.
It can increase blood cholesterol, triglycerides, blood sugar, and blood pressure.
These are all risk factors of heart disease, which can lead to heart attacks and strokes.
The Irish Heart Foundation website offers a number of approaches to help reduce stress, from talking to someone and being active to practicing an abdominal breathing technique.
AIM FOR YOUR BEST WEIGHT
By eating healthy and keeping active, you can become the best version of yourself at peak health.
When you are at a higher weight, your heart has to work harder to pump blood around your body.
This can cause wear and tear on your heart and blood-vessel system.
If you are overweight, you should check with your doctor if you have other risk factors such as high blood pressure, diabetes, high cholesterol or smoking.
REDUCE ALCOHOL CONSUMPTION
Less than three per cent of Irish adults can correctly identify the HSE low-risk guidelines for alcohol consumption, according to the latest figures.
When drinking above these guidelines, it increases your chances of developing high blood pressure.
As noted, this is one of the top risk factors for having a stroke.
For women, consumption should be much less than the maximum limit, which is 11 standard drinks a week.
For men, consumption should be well below the maximum limit of 17 standard drinks a week.
LEARN CPR
Just in case something does go wrong, it is always good to have a knowledge of Cardiopulmonary Resuscitation (CPR) which can provide you with the tools to save a life.
CPR is a vital link in the chain of survival after having a cardiac arrest.
If you know CPR, you are 10 times more likely to respond appropriately in an emergency.
You should always call the emergency services if you think you or someone else is having a heart attack or stroke – as timing is critical.
While waiting, you can administer CPR until the ambulance arrives.