Ischaemic heart disease caused 21.1 per cent of all deaths in Malta in 2014. Charmaine Gauci, director at the health promotion directorate, is adamant that simple lifestyle changes can help prevent such illness.

Ischaemic heart disease occurs when the heart’s blood supply is blocked or interrupted by a build-up of fatty substances in the coronary arteries.

Deaths due to coronary heart disease, mainly heart attacks, are responsible for 689 or 21.1 per cent of all deaths which occurred in Malta in 2014. This means that heart disease is the cause of one out of every five deaths.

There are various risk factors which increase the likelihood of getting heart disease, including smoking, high blood pressure, high cholesterol, being physically inactive, being overweight or obese, diabetes, family history of heart disease, gender and age.

By making some simple lifestyle changes, one can reduce the risk of getting heart disease.

Get active

Physical activity enhances health and the chances of a better quality of life.

• Thirty minutes of moderate-intensity activity five times per week reduces the risk of heart disease and stroke.

• It is important to set realistic goals – building up levels of activity gradually will seem less overwhelming and is definitely safer than trying to run a marathon on the first go!

• Think how you can fit physical activity into your daily lifestyle, e.g. use the stairs instead of taking the lift; park some distance away from your destination or stop one bus stop earlier and walk that extra distance.

• Take a form of physical activity you can do and which you like such as walking, jogging, swimming, cycling,aerobics, zumba etc.

Eat a heart-healthy diet

A heart-healthy diet which is rich in fruit and vegetables helps prevent heart disease.

• Swap cakes and other sweets for alternative sweet treats such as fruit.

• Avoid adding salt to food or during its preparation.

• Avoid trans and saturated fats. Choose good fats found in olive oil, sunflower seeds and nuts and in tuna, salmon and sardines.

• Eat complex carbohydrates such as wholegrain bread, pasta, rice and legumes.

• Include five daily portions of fruit and vegetables as these are high in vitamins, minerals and antioxidants.

• Use smaller plates and follow guidelines for portion sizes.

If you are overweight or obese, or you have been yo-yoing with your weight over some time, seek support. The Health Promotion and Disease Prevention Directorate offers free weight management programmes and aerobics classes.

Say no to tobacco

Quitting smoking and avoiding second-hand smoke reduces the risk of heart disease

One in every two smokers will eventually die of tobacco-related diseases. Second-hand smoke (tobacco smoke inhaled by non-smokers) kills more than 600,000 non-smokers worldwide every year including children.

• Quitting smoking and avoiding second-hand smoke reduces risk of heart disease.

• It is crucial to ban smoking in your home and car to protect your family. Quit smoking or at least smoke outside until you quit the habit.

• Educate children on the dangers of tobacco use, to help them choose not to start smoking and to avoid staying near people who are smoking.

If you are finding it hard to stop smoking, ask your healthcare professional for advice or consider attending a smoking-cessation group organised by the Health Promotion and Disease Prevention Directorate.

Know your risks

By taking the steps above, you and your family can reduce the burden of heart disease and stroke.

It is important to keep a regular check on your health.

• Visit your doctor who can measure your blood pressure, cholesterol and glucose levels, waist circumference and Body Mass Index (BMI).

• Speak with your doctor to develop a specific plan of action to reduce the risk factors and to improve heart health.

• Attend one of the lifestyle clinics offered by the Primary Care department.

For more information, contact the Health Promotion and Disease Prevention Directorate on health.pro@gov.mt or call 2326 6000.