5 Leading Causes of Death in 2016
|Rank||Disease Group||No. of Registered Deaths|
|5||External causes of morbidity and mortality||1,372|
1) Eat a Heart-Healthy Diet
As a guideline, aim to keep:
Sodium: to less than 2.3g a day
Added Sugar: to less than 10% of your daily calories
Saturated fat: to less than 10% of your daily calories
- Stick to lots of fresh fruit, vegetables and whole grains
- Limit your process food, trans fat, and saturated fat intake
- Prevent acidic foods and consume alkaline rich ingredients
2) Regular Exercise
Physical activity can help improve your heart circulation and strengthen your heart function. This could reduce the possibility of developing conditions that may act as a strain on your heart. E.g. Diabetes, High blood pressure or high cholesterol
On a weekly basis:
- 30 minutes of moderate daily exercise, such as brisk walking, with two rest days per week. A minimum of 150 minutes of moderate-intensity aerobic physical activity.
- 75 minutes of vigorous intensity aerobic physical activity (e.g., jogging, running)
- A combination of both every week.
3) Maintain a healthy, consistent weight
You can do this by measuring your Body Mass Index (BMI). This takes your height and weight into consideration and determines whether your body fat levels are with healthy or not. Try and stay within a range between 17.5-23.
4) Do not take up smoking
Smoking raises your blood pressure and is a leading risk factor that contributes to heart disease. Do not smoke or quit smoking if you are already a smoker. Women who smoke and take birth control pills are put themselves at greater risk of a heart attack or stroke because both can increase the risk of blood clots.