Non-Communicable Disease
Everyone can develop chronic conditions that increase the risk of heart disease and certain cancers, although individual risk varies based on genetics, lifestyle, and environmental factors. However, people from South Asian backgrounds are more likely to develop diabetes early and have bad cholesterol. South Asians develop heart disease on average 10 years earlier than other groups and have a much greater chance of having a heart attack before the age of 50.
7 Things You Can Do to prevent non-communicable diseases and their complications
1. Schedule Your Annual Check-Up!
At least once per year, visit your primary care doctor to discuss immunizations, screening, and prevention for non-communicable diseases. If you have medical issues like diabetes and high blood pressure, you may need to visit your doctor more often. Annual screening is critical to prevent cancer and heart diseases – and one of the only ways to identify the early signs so you can intervene sooner.
2. Check Your Blood Pressure
Blood pressure consistently at or above 130/80 mmHg is considered high and increases the risk of heart attack, stroke, kidney disease, and heart failure. If your blood pressure is repeatedly high, you may need medications to control it. You can check your pressure at a local pharmacy, grocery store, or at your doctor’s office. You must discuss your blood pressure with your doctor at least once per year. If you are already taking medication for high blood pressure, it is really important to take medications daily or as prescribed.
3. Check for Diabetes
Adults aged 35 to 70 who are overweight or obese should be screened for diabetes. South Asians and other high-risk groups may benefit from earlier screening based on their risk factors and family history. Diabetes is one of the leading causes of heart attacks and strokes. If you have already been diagnosed with diabetes, you must be regular and diligent in managing your diet and in taking medications if they have been prescribed. Managing your blood sugar closely can prevent the complications of diabetes.
4. Check Your Cholesterol
High cholesterol can be genetic, but you may also develop it without a family history. Ask your doctor at your annual check-up if it is time to check your cholesterol, especially if you have a South Asian background. Remind your doctor that South Asians have a higher risk of heart disease as this may affect treatment decisions. If you have been prescribed medications for high cholesterol, take them regularly.
5. Check for Common Cancers
Women aged 40 and older should discuss breast cancer screening with their healthcare provider. Adults age 45 and older should discuss colorectal cancer screening. Individuals with family history of cancer or current symptoms may need earlier screening. With cancer, earlier screening can save lives.
6. Exercise Daily
Exercising at least 150 minutes per week, or 30 minutes for 5 days a week can reduce your chance of getting cancer, heart disease and/or diabetes. We must make time to exercise and be more active, especially those of us who spend much of the day sitting at a computer. Go for a brisk walk in the evenings with friends or family, or sign up for an exercise class. Aiming for 10,000 steps a day can go a long way in making you healthier.
7. Eat Well
- Eat vegetables with every meal (half of your dinner plate)
- Eat fruit three times a day
- Eat legumes/beans three times a week
- Reduce red meat (including mutton) to once a week
- Eat fish, especially oily fish such as salmon, sardines, or trout, 1-2 times per week.
- Have daal or lentils every other day
- Snack on a small portion of nuts
- Switch to whole grain bread and brown rice
- Reduce bread, rice, and potato portions (no more than a quarter of your dinner plate)
- Use low-fat dairy
- Use olive or canola oil for daily cooking instead of butter or ghee
Copyright © 2011, Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard T.H. Chan School of Public Health, www.thenutritionsource.org, and Harvard Health Publications, www.health.harvard.edu.