This year, the theme “Don’t Miss a Beat” focuses on “the importance of heart and blood vessel (cardiovascular) health by emphasizing how losing someone to heart disease also means losing irreplaceable moments in life. It encourages individuals to prioritize heart health, not to miss important life events, and supports building a world with fewer deaths and more healthy hearts.”

Together with its members, the World Heart Federation spreads the news that at least 80% of premature deaths from heart disease and stroke could be avoided if the main risk factors, tobacco, unhealthy diet and physical inactivity, are controlled.

STOP Smoking and prevent others from smoking.

1. Once upon a time, puffing the smoke of death was fashionable (maybe from a lack of adequate knowledge?) but certainly in 2025, a healthy lifestyle is in vogue. If you do not smoke, why should you inhale smoke from others (passive smoking)?

Eat more fresh fruits and vegetables

1. In Ghana and other developing countries, we often want something that will fill our stomach and stay there for as long as possible. Why do you think “concrete” is so revered in this great land of ours? Start the day with a hefty dose and top it up with frequent gulps of water. We always come up with 1001 reasons why eating fruits could lead to instant “pocketitis” and may signal the beginning of a third world war in many homes. We love to get into unnecessary arguments about whether fruits should be eaten before or after meals etc., just eat them!
2. We probably should consider buying fruits when they are in season since they are much cheaper at the time
3. Kontomire, cassava leaves and garden eggs, are great vegetables that will not cost you an arm and a leg. You also have the option of cabbage, lettuce etc.
4. The option of having a small garden is great but many of us do not have the luxury of space to do that

Eat a healthy diet

1. LOW in saturated fats
   1. Saturated fats can be found in animal products such as meat, milk, cheese and butter but be careful about plant products such as palm oil. Moderation is ALWAYS key..
2. LOW in refined carbohydrates
   1. Our tongues have the power to make or unmake us – talking and eating are 2 examples of paths that can spell doom. We love sugar, perfumed rice (white), white flour, pasta (macaroni) and white bread and will make excuses to skip brown rice for instance.
3. LOW in salt
   1. This is as simple as it is stated. Reduce the salt you put in food. Avoid adding salt to already cooked food. Flee from salted snacks and watch artificial flavouring.

Increase levels of physical activity

1. This is no drill on exercising but sitting on the sofa all evening or sitting at your desk for hours on end has not yet produced a healthy being. Household chores, gardening, walking even if it means while on the phone, using the stairs instead of the elevator all add up. The more you move the better for you. Dear friend, moving the TV remote does not account for much but maybe if you could walk to the TV to change channels or make other modifications then you would be on the right path.

Regular medical examinations to Assess Heart Health

1. Beware of the modifiable risk factors for heart and blood vessels and check them often
   1. Uncontrolled Hypertension, Uncontrolled Diabetes, Abnormal Cholesterol, Obesity, Physical Inactivity and Smoking
   2. Get evaluated for sleep apnoea especially if your snore could bring the walls down

Manage Stress

• Check the quality and quantity (duration) of your sleep and rest
• Be Happy
• Spend time with people who make you laugh and those who have positive vibes. The pessimists will drain your energy.

Changing these habits and behaviours is possible but we need to be committed. Whatever we are today is by the grace of God and the choices we made before today. Make healthy choices that will protect your heart, and it will continue to perform well for many years to come.

Today many people have died from a heart disease, and others have gained HEART HEALTH, which group would you rather join? Wouldn’t you spend quality time with family and friends for many years rather than being bedridden or spend precious endless hours in hospitals trying to fix our heart and blood vessels.

We have the power to make the right choice and stick to it.

AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)

Dr. Kojo Cobba Essel

Health Essentials Ltd/Medics Clinic

(dressel@healthessentialsgh.com)

*Dr. Essel is a Medical Doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is an ISSA Specialist in Exercise Therapy, Fitness Nutrition and Corrective Exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’

Thought for the week (1) – “You have the opportunity to have a Heart Health Assessment at The Medics Clinic, Tse Addo from now through Saturday 4^th October. Call 055-341-1221 to set up an appointment or simply walk-in.”

References:

1. World Heart Federation Website
2. The Ten Commandments for A Healthy & Enjoyable Life: Dr Kojo Essel