Continued from previous page.​

Recent studies have found that Asians, including Singaporeans, have a higher proportion of body fat (including visceral fat) compared with Caucasians of the same age, gender, and body mass index (BMI). ​This would b​e one of the explanations for the greater risk for cardiovascular and diabetes mellitus in Asians at relatively low BMI levels.

Body Mass Index (BMI) & Risk of Heart Disease

Body mass index (BMI) is the recommended index to define overweight and obesity. This simple measurement – weight in kilograms divided by the square of height in centimetres – is useful for screening excess weight and is highly correlated with the body fat percentage and the risk for cardiovascular diseases.

It is important to note that the cut-off points for health concerns in Asians are lower at 23 kg/m2 than the international and WHO cut-off of 25 kg/m2. Similarly, the waist circumference cut-off for Asians is lower at 90cm for men and 80cm for women.

A wide range of investigations is available to identify atherosclerosis but further screening would depend on the presence of symptoms and the global assessment of risk factors.

7 Tips for a healthy heart

  1. Stick to a healthy diet: This means eating a well-balanced meal with daily servings of fruits and vegetables as well as portions of fish. Avoid unhealthy food choices such as fast food, as this is high in fat and cholesterol. Sweetened drinks are also unhealthy because of their high sugar content.

  2. ​Exercise: Aim to walk 10,000 steps a day, and engage in 150 minutes of moderate-to-vigorous physical activity per week (or 30 minutes daily). If you’re short of time, try to incorporate physical activity into your daily routine, such as climbing the stairs instead of taking the lift.

  3. Keep your blood pressure low: Periodic measurement for high blood pressure for all adults aged 18 years or older is recommended. It should be repeated every two years or more frequently depending on the initial blood pressure or the presence of other risk factors. A normal blood pressure is < 130/80 mmHg.

  4. Monitor your cholesterol levels: Get screened regularly and keep the level within normal range with heart-friendly food and exercise.

  5. Maintain a healthy weight: If you are overweight or obese, visceral fat may be present in and around your body tissues. So keep to an optimum weight and BMI.

  6. Don’t smoke: Keep yourself tobacco-free and you will drastically reduce your risk of heart disease and stroke.

  7. Limit alcohol consumption: Don’t drink more than one to two glasses a day.

For young adults, it’s important to understand that youth does not equate to good healt​h. Dr Tan Hong Chang​, Senior Consultant, Depart​ment of Endocrinology, Singapore General Hospital (SGH), a member of the SingHealth​ group, advises,​ “If you lead an unhealthy lifestyle, it will eventually catch up with your health. So watch out and consult a doctor to help you stick to your lifestyle goals.”

See page 1 to learn about the risks of high cholesterol and atherosclerosis​.​

Ref: T12

Check out other articles on heart health:

10 Superfoods to Protect Your Heart

Sudden Chest Pains You Shouldn't Ignore

Heart Palpitations: When Are They Serious?

How a Viral Infection Can Affect the Heart

How to Survive a Heart Attack When Alone