World Heart Day, observed annually on September 29th, serves as a global platform to raise awareness about cardiovascular disease (CVD) and promote heart-healthy lifestyles.
Cardiovascular disease encompasses a group of disorders involving the heart and blood vessels, including coronary artery disease, stroke, heart failure, and hypertension.
Approximately 17.9 million people lose their lives each year due to CVD, accounting for a third of all global deaths, according to the World Health Organization (WHO).
As a leading cause of mortality and morbidity, CVD places a substantial burden on healthcare systems and economies.
This makes it a critical public health issue worldwide, with its prevalence continuing to rise, especially in low- and middle-income countries.
In Ghana, like many countries in Africa, the burden of cardiovascular disease has increased significantly in recent years, driven by increasing rates of hypertension, diabetes, and obesity.
According to the 2019 Global Burden of Disease report, CVDs are among the top five causes of death in the country. The rising urbanization, coupled with lifestyle changes and a shift towards processed foods, has elevated the risk factors for heart disease.
Hypertension, diabetes, and high cholesterol levels are risk factors of CVD. In addition to these, intake of unhealthy diets; high in salt, sugar, and saturated fats, tobacco use, excessive alcohol consumption and lack of physical activity are significant contributors to the burden of cardiovascular diseases in Ghana.
Studies suggest that hypertension alone affects nearly 30% of adults in the country, increasing the risk of heart attacks and strokes.
These alarming figures highlight the urgent need for preventive measures, including addressing modifiable risk factors. Addressing the importance of heart healthy diet is essential for improving heart health and reducing the associated burden on the healthcare system in Ghana.
The Role of Diet in Heart Health
The connection between diet and heart health is well-established. A heart-healthy diet can significantly reduce the risk of developing cardiovascular diseases. Diet plays a crucial role in maintaining optimal blood pressure, optimal blood sugar levels, reducing cholesterol levels, and preventing the buildup of plaque in arteries.
Diets rich in fruits, vegetables, whole grains, and lean proteins promote heart health, while diets high in processed foods, unhealthy fats, and added sugars increase the risk of heart disease.
Several nutrients and foods have been shown to support heart health:
Healthy fats: Omega-3 Fatty Acids are essential or healthy fats that have anti-inflammatory properties and support heart health. They are found in fatty fish like, sardines, mackerel (salmon), avocados, olive oil, flaxseeds, and walnuts. In Ghana, local fish species such as tilapia, a favourite meal accompaniment for many dishes, also contains moderate amounts of omega-3 fatty acids. Omega-3 fatty acids help to reduce inflammation, lower triglyceride levels, and prevent irregular heart beat (arrhythmias).
Fibre: A diet high in fibre, particularly from whole grains and cereals, fruits, and vegetables, helps maintain healthy cholesterol levels by binding to LDL cholesterol and removing it from the body, preventing its absorption in the bloodstream. This helps to reduce the risk of heart diseases.
Fruits and vegetables: Fruits and vegetables are rich in essential vitamins, minerals, and antioxidants that support heart function, reduce oxidative stress, and lower blood pressure. Many people do not eat adequate amounts of fruits and vegetables, thus there needs to be an emphasis on increasing fruit and vegetable consumption to meet WHO’s recommendation of at least 400 grams per day.
Local Foods in Ghana for Heart Health
Ghana is home to a rich variety of foods which when balanced and consumed appropriately, offer a wealth of nutrients that promote heart health. By focusing on local ingredients, Ghanaians can make affordable, culturally relevant dietary changes to support cardiovascular health.
