Heart disease is our number one killer, claiming more lives each year than all cancers combined, says Shân Biesman-Simons, nutrition and education director of the Heart and Stroke Foundation South Africa (HSFSA). Yet it’s estimated as much as 80 per cent of heart disease is preventable. Taking sensible lifestyle steps in your 20s, 30s, 40s, and beyond, can cut your risk by up to 60 per cent.

In part one of Taking good care of your heart, we look at caring for your heart in your 20s.

Your twenties
You’re carving a career, having fun, and feel invincible, so it’s easy to slip into bad habits. But while your chances of a heart attack at this age are low, the lifestyle you establish now can come back to haunt you later:

1. Find out your family history.
If you have a parent or sibling who had a heart attack at 65 or younger if they were female, or 55 or younger if they were male, you’re at a greater risk, says Dr Barbara Roberts. Make this your motivation to start a sensible lifestyle now; and if you haven’t a family risk, do it anyway.

2. Don’t smoke!
Many women smoke because they think it helps control their weight. But smokers have six times the risk of a heart attack than non-smokers, says Peter Ucko, director of the National Council Against Smoking. And changing to light brands only encourages you to inhale more deeply to satisfy your craving.

3. Start a healthy exercise habit.
Exercise builds healthy muscle that keeps metabolism high, says Noeleen Bridle, Durban fitness trainer. Find something you love and stick to it, and schedule it into your life. Aim for at least 30 minutes of aerobic exercise (brisk walking or cycling) and 10 weight-bearing exercises most days.

4. Start eating for a healthy heart.
Saturated fats and high cholesterol foods build fat and clog arteries. Cut consumption of these, and refined carbs and salt. Eat oats and grains, five to nine daily helpings of fruit and veg, and some oil fish several times a week, says Erika Ketterer, HSFSA dietician.

5. Start testing.
Even if you feel fine now, see a doctor and have your blood pressure, blood glucose and cholesterol levels checked yearly, and your body mass index measured. If your BMI is above 25, you’re overweight. Above 30, you’re obese.

How to calculate your BMI:
1. Take your height in metres, eg. 1.65m
2. Times your height by 2, eg. 1.65 x 1.65 = 2.72
3. Divide your weight in kilos by the above number, eg. 60/2.72 = 22.06
4. Your BMI would be 22.

Be sure to check out part 2 next week where we discuss caring for you heart in your 30s.