#WorldHeartDay: Love your heart

The heart is an organ the size of your fist made of strong muscles which pumps blood round the body through blood  vessels of the circulatory system. Each heartbeat of the heart pumps blood around the body supplying the body with oxygen and nutrients after which the blood is returned back to the heart. 

The heart, though the strongest muscular organ in the body, is susceptible to damage which could compromise its functioning perfectly leading to a cardiovascular disease.

Cardiovascular diseases are the leading cause of death worldwide. About 17.3 million people are said to die from cardiovascular diseases, according to WHO 2008 summary table. 

WHO 2008 summary table

Causes/ Risk factors of cardiovascular diseases 

Lots of risk factors have been associated eirth cardiovascular disease. Some of this risk factors are termed modifiable meaning they can be prevented or treats while others are termed non modifiable meaning that this factors cannot be changed. The presence of this risk factors don’t mean that the individual will come down with a cardiovascular disease but the more the risk factors, the greater the risk of having a cardiovascular disease if this risks ain’t modified or changed.

Modifiable risk factors 

  • Age
  • Family history
  • Age


Non-modifiable risk factors 

  • Excessive alcohol intake
  • Tobacco smoking and exposure
  • High blood pressure
  • Sedentary life style
  • Obesity
  • Poor nutrition

Common symptoms of heart diseases 

~warning signs of stroke 

  • Sudden numbness of one  side of the face or body, arms or legs
  • Sudden dizziness or loss of Balance
  • Sudden severe headache
  • Sudden confusion or trouble speaking


~Warning signs of heart attack 

  • Chest discomfort, pain or tightness
  • Shortness of breath
  • Difficulty with breathing

If any of this symptoms are noticed please report immediately at a health facility.


Three simple ways to love your heart.  

1#. Eat healthy.  

  • Eat whole grains like wheat, brown rice and oatmeal.
  • Avoid red meat, take more of chicken and fish.
  • Also avoid smoked and fried foods as this can predispose to heart diseases
  • Learn to take more of oily fish like salmon and tuna as they contain omega-3 which helps in reducing 
  • Avoid sugary and starchy foods to reduce risk of heart disease.

2#. Exercise often. 

  • Engage in physical activity at least for 30 minutes, 3-4 times a week
  • Avoids sedentary lifestyle…engage in sports and games at least once a week.

3#. Stop harmful habits 

  • Stop tobacco use and smoking as this predisposes to cardiovascular disease especially stroke
  • Avoid excessive alcohol consumption 

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