This World Heart Month, we join the Go Red For Women heart disease awareness campaign, and harnessed the knowledge of experts to empower us to take charge of our health By Elizabeth liew.
This World Heart Month, we join the Go Red For Women heart disease awareness campaign, and harnessed the knowledge of experts to empower us to take charge of our health By Elizabeth liew.
Yours is the power
Cardiovascular disease (CVD), or heart disease and stroke combined, is the leading cause of death among women in Singapore, according to the Singapore Heart Foundation. And in the Immigration and Checkpoint Authority’s Annual Report 2015, heart and hypertensive diseases accounted for 20.2 per cent of women’s deaths in 2015. In fact, “one in three women die of CVD”, says Dr Carolyn Lam, Senior Consultant Cardiologist at the National Heart Centre Singapore, “and it usually affects women post-menopause”.
Yet, many women remain unaware of the dangers of heart disease. But it’s not all grim – heart disease is largely preventable if you know your vital facts, and we’ve asked three health experts, cardiologists Dr Lam and Dr Lim Ing Haan, and dietitian Jaclyn Reutens to lay it on the line for us. (And, of course, we had to get them in red for our special Go Red feature!)
How much do you really know about this “silent killer”?
FACT OR MYTH: If your parents have had heart disease, you will too. MYTH. “The risk is increased if there is a family history,” says Dr Lim, Interventional Cardiologist at Mount Elizabeth Medical Centre, but “if you take care of your lifestyle, it’s possible to prevent premature heart disease”.
FACT OR MYTH: Skinny or younger, pre-menopausal women are at less risk of developing heart disease. MYTH. “Don’t get lulled into a false sense of security,” warns Dr Lam, “as risk factors for heart diseases like high cholesterol (HC), diabetes and high blood pressure (HBP ), all take time to accumulate. Fatty deposits start to build up in your childhood and teen years, so it’s best to start taking preventive measures early.”
FACT OR MYTH: If women get a heart attack, they are more likely to die compared to men.
FACT. “Women tend to ignore symptoms of heart disease, and even if they do recognise the symptoms, they are more likely to be underinvestigated at hospitals,” says Dr Lim.
FACT OR MYTH: A few alcoholic drinks a day is good for your heart.
A MIX OF BOTH. “It’s actually the antioxidant resveratrol, found in red grape skins, that is good for the heart,” advises Jaclyn, who’s a clinical and sports dietitian at Aptima. She recommends only red wine, but in moderation as “excess alcohol weakens the heart muscle”, that can lead to heart failure in severe cases.
FACT OR MYTH: Nasi lemak makes for a healthy breakfast.
MYTH. Time magazine listed the Singaporean favourite as one of the world’s top 10 healthiest breakfasts, but Jaclyn disagrees. “Nasi lemak is not good for the heart. In fact, it is the complete opposite. It contains coconut milk which has bad fat, and most of the sides, like ikan kuning and peanuts, are deep fried, and it is extremely high in sodium,” she explains.
FACT OR MYTH: Red meat is bad for the heart.
A MIX OF BOTH. “If you do eat red meat, pick leaner cuts such as tenderloin and sirloin where you can trim off visible fat,” says Jaclyn. “Ribeye is not the best choice for your heart as the fat is marbled through the meat, making it impossible to remove.”
SPOT THE WARNING SIGNS
A heart attack occurs when the arteries supplying oxygen to the heart get blocked, causing part of the heart muscle to die. Warning signs vary, but usual symptoms may include:
• Pain extending down the left side/arm or in the centre of the chest
• Shortness of breath
• Nausea or vomiting
• Loss of appetite
• Weakness or fatigue
• Cough
• Dizziness
• Palpitations
Studies show that women are more likely to experience atypical symptoms, such as discomfort in the neck, jaw and back. Seeking medical help immediately is key in saving a life. Cardiologist Dr Lam advises, “If the person is conscious, call 911 at once. If he or she has collapsed and is unconscious, perform CPR (if you know how) and get someone to call the ambulance. If you’re in a public place like the MRT station, look for an AED (automated external defibrillator) and call for help. The most important thing is to get her to the hospital as fast as possible.”
Live Healthily, Starting Now
Dr Carolyn Lam, 41
Senior Consultant Cardiologist, National Heart Centre Singapore
“Live such a healthy life now so you won’t need to suffer from heart disease in future!” says Dr Lam. She shares these easy tips to boost your heart health:
STAY POSITIVE. “Maintain a positive outlook in life. I believe in the heart-mind connection in women. Our emotions can actually trigger stress hormones that can constrict the arteries, leading to a heart attack. This is also called Broken Heart Syndrome and affects more women than men.”
DON’T SMOKE. Not even shisha. “We’re only fooling ourselves if we think that shisha or e-cigarettes are less harmful to our bodies.”
BE ACTIVE! “Exercise is basically making little rules for yourself like using the stairs or taking a short walk after sitting down for too long. I try to squeeze in at least 30 minutes of yoga or a run in the morning. It clears the mind too!”
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YOUR DIET CAN PROTECT YOU
Jaclyn Reutens, 35
Dietitian & Founder of APTIMA Nutrition & Sports Consultants
Jaclyn says the key to protecting your heart and boosting the body’s immunity to diseases is to make the right food choices.
GO FO R WHOLE GRAINS. “These include wholemeal bread, brown rice, oats, quinoa, bran cereals, whole wheat pasta and barley. They help reduce cholesterol levels and blood pressure, as well as keep you satiated so you don’t keep snacking.”
EAT MORE FISH. “Fatty fish such as tuna or salmon are great sources of omega-3 fatty acids that decrease inflammation of arteries.”
SOME FAT IS GOOD FO R YOU. “Choose foods with monounsaturated fats such as olive oil, nuts and seeds. These good fats reduce total cholesterol levels, whereas saturated fats (in highly processed food) increase bad cholesterol levels. This increases plaque formation along the arterial walls, narrowing them and increasing heart attack risk.”
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PREVENTION IS KEY
Dr Lim Ing Haan, in her 40s
Interventional Cardiologist, Mount Elizabeth Medical Centre
“Women today have so many commitments. So spare some time for yourself, for prevention is better than cure,” says Dr Lim. Here, she shares the biggest risk factors for heart attacks:
AGE & SEX. “Women tend to develop heart disease later than men. While men usually suffer from heart attacks in their 40s, women are more likely to develop heart disease symptoms post-menopause.”
BE MINDFUL OF OTHER HEALTH ISSUES. “Diabetes, high blood pressure and high cholesterol – all these conditions cause increased heart artery blockages, raising the possibility of a heart attack. People who have heart attacks also tend to have more than one of these conditions.”
SNUFF OUT THAT SMOKING HABIT. “I’ve seen young heart attack patients in their 20s and 30s, and they’re invariably smokers. Smoking damages artery walls, increasing heart blockages that lead to a heart attack.”
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