December 2019 - February 2020

MCI (P) 092/09/2019 heartfoundationmyheart.org.sg heartSG

Official Publication of the Singapore Heart Foundation

@singaporeheartfoundation

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了解中风

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National Heart Week/World Heart Day 2019

Are You Heartbroken?A Cardiologist Shares

How Feeling Lonely CanLead to Heart Disease

PATRONESM Goh Chok Tong

CHAIRMAN EMERITUSDr Low Lip Ping

SHF 49TH

BOARD OF DIRECTORS

CHAIRMANProf Tan Huay Cheem

VICE-CHAIRMENDr Tan Yong SengMs Tan Lee Chew

HONORARY SECRETARYMr Goh Chiew Seng

ASSISTANT HONORARYSECRETARYDr Mak Koon Hou

HONORARY TREASURERMrs Elsie Foh

MEMBERSProf Terrance ChuaDr Chee Tek SiongMr Chong Chou YuenDr Goh Ping PingMdm Koh Teck SiewDr Bernard KwokMrs Regina LeeProf May LwinMr Peter SimDr C SivathasanAdj Asst Prof Jack Tan

HONORARY ADVISORSProf Koh Tian HaiMr Liak Teng LitMr Lim Soon HockA/Prof Lim Yean TengDr Lily NeoMr Tan Kin LianMr Wong Yew Meng

EDITORIAL COMMITTEE

EDITORMr Patrick Deroose

MEMBERSProf Terrance ChuaDr Chee Tek SiongDr C Sivathasan

SECRETARIATMr Vernon KangMr Teng Chiun HowMs Samantha Chan

2 Editor’s Note

heartline is a quarterly publication of the Singapore Heart Foundation.9 Bishan Place, #07-01 Junction 8 (Office Tower), Singapore 579837Tel: 6354 9340 • Fax: 6258 5240 • Email: info@heart.org.sg

The information provided in heartline is for educational purposes only. It should not be used for diagnosingor treating a heart problem or a disease, and should not be substituted for professional health care. Opinions expressed by contributors and advertisers do not necessarily reflect those of the SHF.The SHF does not endorse any products or services in heartline advertisements.

All rights reserved. Copyright is held by SHF.No portion of this publication can be reproduced without the permission of SHF.To advertise in heartline, please email info@heart.org.sg or call 6354 9340.Terms and conditions apply.

Want a copy of heartline delivered to your doorstep or emailed to you?Register on myheart.org.sg, via the QR code or call 6354 9360.Designed by: VaCAIN LLP • Printed by: A&D Printhub Pte. Ltd.

DEAR READERS,

After having left Singapore for 4 years, the receipt of my Long Term Visitor Pass (LTVP) made me feel Singaporean again. When crossing the road from the Immigration & Checkpoints Authority to the Lavender MRT station, I noticed a Malay lady approached bypassers with the Singapore Heart Foundation promotional materials and membership forms in her hands. She looked young, and did not meet the coronary risk category. I decided to do some mystery shopping. I approached her and asked what was this all about. She explained with a lot of patience and a smile on her face about our mission and vision. She introduced many programmes from Heart Safe Singapore to National Heart Week/World Heart Day, Cardiac Rehabilitation Centres, Heart Fund Support and the Go Red for Women campaign, just to name a few. Her explanation was spot on and slowly but gently, she diverted her attention to the donation drive. I am glad that she truly believes in our cause.

On the same day, the New Paper carried a story on “Singaporeans earning more, living longer”. It raised some concerns on where we can get the staff to care for the frail and elderly. I got the answer over dinner from one of my old nursing colleagues. She explained to me, full of energy and with enthusiasm, how she found new meaning in her nursing career after becoming a gerontological nurse in the Khoo Teck Puat Hospital, from the holistic approach to well-being that included education on making the right healthier choices.

Instead of staying in a hotel, I was putting up with a friend in Farrer Road. The elderly lady is very active in her church, particularly supporting family of deceased parishioners. While offering prayers, she also takes the time to talk to the surviving family members. During these sessions, she makes it a point in her own gentle way to educate the survivors of heart healthy living (when appropriate).

Across the entire spectrum of age, race and religious beliefs, Singaporeans hear the heart healthy living message, and are committing to it. Therefore, I believe in

Singapore and I am proud to be counted amongst their ranks. Count on me Singapore, I am ready! We are all ready

to take on the challenges in front of us, and create a heart healthier nation!

On this note, I would like to end my last editorial for 2019 with best wishes to all for the New Year. The future belongs to us.

Patrick Deroose

A CArdiologist shAres how Feeling lonely CAn leAd to heArt diseAse

3Feature

Article contributed by Dr Nandakumar Ramasami, Cardiologist from the Mount Elizabeth Novena Specialist Centre, in collaboration with doctorxdentist

How does loneliness affect the heart?Loneliness is difficult to define as it is very subjective. It usually means feeling unhappy. This could be due to a lack of societal relationships (isolation) or having problems in those relationships. For some time, it has been known that loneliness is linked to both coronary heart disease and stroke.

Loneliness plays a part in heart diseases through behavioural factors such as:

• poor health behaviours• smoking• low levels of physical activity• obesity

When we talk about breaking hearts, we don’t mean it literally, do we? However,

here's the twist: hearts can indeed be broken. We even have a name for it — “broken heart syndrome”.

Heart disease can be devastating as it can affect someone during their most productive stages. In fact, heart disease is the leading cause of death worldwide.

Are You Heartbroken?

4 Feature

For an in-depth view of the article, visithttp://www.doctorxdentist.com or scan the QR code.

In addition, there are certain physiological changes that can cause antioxidant stress due to loneliness, such as:

• weaker immune systems• hypertension• mental health issues

These can then lead to atherosclerosis and coronary heart disease.

What types of heart diseases can arise from loneliness?An article published in 2009 looked at loneliness and heart disease in women over 19 years. In it, loneliness was shown to have a higher effect on the risk of coronary heart disease. It is known that loneliness is a common cause of stress. In an earlier study, there was a 40-60% increased risk of coronary heart disease. It was said to be because of chronic stress.

A study in 2015, found that loneliness and isolation were associated with an almost 30% increased risk of both coronary heart events and stroke. Similarly, a recent study in 2018 confirmed that loneliness is a strong predictor of poor outcomes in both men and women.

The DenHeart study also showed that loneliness was a strong reason for the poor outcomes in all kinds of heart disease. This can also include:

• arrhythmias• heart failure• ischemic heart disease• heart valve disease

What are some ways to relieve loneliness?Loneliness doubles the mortality risk in women and is close to double in men. Therefore, it is not something you should take lightly. It is a strong predictor of premature deaths in both men and women with heart disease.

European guidelines currently recommend patients with cardiovascular disease to be assessed for psychosocial risk factors.

These include:

• high workloads• tight deadlines• lack of control of the work and working methods

It is, therefore, crucial that we know the importance of maintaining good ties with your family and friends. With that said, having a balanced work-life as well as making new friends could also be good for your health!

Diabetes

AtrialFibrillation

Smoking

Hypertension

LipidLevels

UnhealthyDiet

LowPhysicalActivity

Psychosocial Factors

Obesity

HeavyAlcoholIntake

MODIFIABLE

z z z

LDL

HDL

Stroke is an emergency. You can recognise stroke signs using the

F.A.S.T acronym. It is important to call for an ambulance if someone has any one of the stroke symptoms. About 2 million of brain cells die every minute when a stroke is left untreated. Early arrival to hospital allows consideration for treatment and have been proven to improve recovery.

Stroke is common and causes serious consequences.

No. 1 cause of adult disability

Every year in Singapore

1 in 4 person suffers from stroke

Stroke can happento anyoneat any ageat any time

Risk factors of stroke

Understanding Stroke5Feature

Is the person’s smile uneven?

Can the person raise both arms and keep them up?

Face drooping

Speech difficulty

Time to call 995

Arm weakness

Does the person’s speech sound slurred or unclear?

If the person shows any of these signs, they need to be rushed to the hospital immediately.

You can reduce your risk of stroke through lifestyle modification. Here are 3 common modifiable risk factors of stroke:

1. Hypertension is a condition where blood is pumped around the body at a high pressure. 1 in 2 person aged 60 to 69 have high blood pressure. Uncontrolled high blood pressure increases stroke risk by 4 times. 4 in 5 stroke patients have high blood pressure.

2. Smoking increases your stroke risk by 1.5 to 2.5 times. After 2 to 5 years, your stroke risk is equivalent to the health of a non-smoker. Smoking cessation programmes can help you to stop smoking. Find out more at http://www.healthhub.sg/programmes/88/Iquit.

3. Atrial Fibrillation (AF) is a heart rhythm disorder which can be detected with an ECG recording. It increases the risk of stroke by 5 times. Out of every 5 patients with stroke, 1 suffers from underlying AF. In patients with AF, blood may form clots in the heart and travel to the brain causing stroke. Blood thinning medication is often prescribed to reduce stroke risk in people with AF.

Things to do to lower your stroke risk

• Check your blood pressure once every 2 years from the age of 18, or more frequently as advised by the doctor.

• If you have high blood pressure, take your medications as prescribed and go for your regular appointments.

• Maintain a healthy weight with BMI range from 18.5 to 22.9.

• Keep active with at least 150 minutes of physical activity every week.

Article contributed by the Stroke Services Improvement Team.

Show your support for stroke awareness: SpotStroke

7Health Bites

Do you wish to receive heart health related news on a regular basis? Subscribe to our newsletter heartlineby emailing samantha@heart.org.sg with your name, mailing address and contact number or scan the QR code.

For more information, visit foryoursweetheart.sg or scan the QR code

For more commonly asked questions, scan this QR code

Debunking Myths on Cardiovascular Disease and DiabetesWith about 1 in 2 heart attack victims in Singapore suffering from diabetes, it is important for diabetic patients to know their risks and be able to differentiate facts from myths.

Myth 1: Heart patients should avoid exerting themselves

Unless your doctor tells you not to exercise, it is always recommended to stay active. Try participating in moderate physical activities like walking or dancing, which can help to improve your circulation and strengthen your heart muscles.

Myth 2: Only overweight people will get diabetes

Although being overweight or obese is a risk factor for diabetes, things like genetics, age and family history are important considerations too. In fact, many people who suffer from type 2 diabetes are of average weight.

So opt for healthier choices, stay active and have regular check-ups. You can make the difference for a healthier heart.

Travelling with a Heart Condition It is the holiday season once again, and many heart patients are concerned whether they can travel or where they can go. Before you go ahead and book that air ticket, do consult your heart specialist and heed the advice accordingly. Here are 3 tips to help you better prepare for your trip:

1. Before the trip, remember to get enough medication, with a buffer of a few days, to cover any delays. Also, keep a reasonable supply of medication in your hand luggage, to reduce the chances of losing them.

2. If you are travelling to a hot country, always remember to stay hydrated and try to stay indoors, especially during 11am – 3pm, when the sun is the strongest. If you are heading outdoors, wear a hat and apply sunscreen.

3. If you’ve recently recovered from a heart attack or heart surgery, avoid trekking to high altitudes, as lesser oxygen in the air can cause extreme breathlessness or angina. Try sticking to destinations that are lower than 2,000 metres and always walk at your own pace.

Sit Less, Live LongerAlthough sitting seems so natural, just like breathing, standing or blinking, recent studies have shown that a lot of time spent sitting may be a health risk, especially for your heart. Interestingly, sitting at work may not be as bad as sitting and watching television in your free time.

According to a study based on 3,600 adults, participants who spent more of their leisure time seated (four hours or more), were 1.5 times at risk of heart problems and death, as compared to those who spent only two hours or less.

Those identified with a lower risk of health issues participated in at least 150 minutes of moderate or tiring physical activity per week. Another study showed that reducing 30 minutes of sedentary lifestyle and replacing it with any other activity, lowers one’s mortality risk by 17%.

Hence, for those with desk-bound jobs, always remember to move around the office and get enough physical activity outside of your job.

In recognition of the increased incidence of atrial fibrillation (AF), the Asia Pacific Heart Rhythm Society (APHRS)

Public Education Forum 2019, organised by the Singapore Heart Foundation and initiated by the Asia Pacific Heart Rhythm Society and Singapore Cardiac Society, took place at The Lifelong Learning Institute, Lecture Theatre on the 21st September 2019, to raise awareness on AF with a special focus on sudden cardiac death (SCD).

AF is the most common heart rhythm disorder and it affects millions of people around the world. The condition increases with age - it is very unusual in people below the age of 30 but affects as many as 1 in 20 (i.e. 5%) people over the age of 65. Alarmingly, two-thirds of those with atrial fibrillation do not know that they are affected by the condition. AF is a concern in Singapore due to the rapid ageing population as compared to any other society in the world. In 2030, there will be 1.8 million people who are aged 65 years or older and by 2050, this number is expected to rise to 3.08 million. This means that in about three decades, almost half (47%) of Singapore’s total population will be at least 65 years old.

Guest of Honour Professor Fatimah Lateef, Member of Parliament (MP) for the Marine Parade GRC, graced the event with close to 500 participants in attendance. Conducted in both English and Mandarin, experts weighed in on the conditions and also highlighted the precautionary measures that can prevent the onset of AF and SCD. The event concluded with the ‘Ask the Expert’ session, where the panel of guest speakers addressed questions from the floor. Exhibitor booths at the forum, like HTM Medico, Stroke Services Improvement and Polar Electro, featured health-related information for the participants as well.

Statistics have shown that Asians suffer from heart failure approximately 10 years earlier than their Western counterparts, at an average age of 60

years old. Hence on 28th September 2019, SHF organised a Heart Failure Public Awareness Forum at the Toa Payoh HDB Hub Auditorium to educate the public on the difference between heart failure and a heart attack.

Five speakers, including our Principal Physiotherapist, Tay Hung Yong, were invited to share and provide insights on what heart failure is, its signs and symptoms, as well as prevention and management tips to delay the onset of other complications. Adj Assoc Prof David Sim, President of the Heart Failure Society (Singapore), also provided his support by being part of the Q&A panel as well as delivering the opening and closing speech for the event.

This event was initiated by the Heart Failure Society (Singapore) and Novartis. We would also like to thank our main sponsors – Captain Oats, Marigold HL, NutriSoy, Omron, as well as our sponsors - Ayam Brand, Gardenia, GSK, Knife, Naturel, NooTrees and Philips, for their generous support.

Heart Failure Public Awareness Forum 2019

Public Education2019Forum

Asia Pacific HeartRhythm Society (APHRS)

Event Reviews8

* Gardenia Foods (S) Pte Ltd * IMI Lifestyle Products Pte Ltd * Brilliant Marketing Pte Ltd * F&N Foods Pte Ltd* GSK Singapore * Philips Electronics Singapore Pte Ltd * Nin Jiom Singapore Pte Ltd * Matrix Star Marketing Pte Ltd

Special thanks and appreciation to all sponsors:

The third iteration of the Singapore Prevention & Cardiac Rehabilitation Symposium (SPCRS) centred on the theme

“Contemporary Cardiac Rehabilitation: Special Situations; Novel Measures” was held on 18th and 19th October 2019. It was a resounding success with strong participation from more than 350 delegates coming from Australia, China, Hong Kong, India, Indonesia, Malaysia, Sri Lanka, Taiwan, Thailand, Philippines Vietnam and, of course Singapore. The symposium was graced by Guest of Honour, Mr Edwin Tong, Senior Minister of State, Ministry of Law and Ministry of Health.

Cardiac rehabilitation has evolved over the years. In the past, patients were subjected to a strict regimen of enforced bed rest after a heart attack. Over the years, this has changed as medical evidence has revealed that an early resumption of exercise, risk factor control, dietary discretion and proper patient education can lead to better health outcomes. This resulted in the establishment of cardiac rehabilitation centres housing gym equipment, dedicated staff and physical space for patients to exercise, thus helping them towards optimal recovery.

Over the 2-day programme, our distinguished faculty showed how enhanced sensor technology can be leveraged to monitor patients remotely and how wearable technology can give real-time health feedback using 5G networks and how AI can automate tasks and reduce staff workloads, allowing healthcare professionals more time for patient interaction. There were workshops on physical activity, appropriate nursing care and proper nutrition for prevention of cardiac events. Additionally, special sessions on women’s health and sports medicine were conducted.

The Opening Ceremony was held on 19th October and kickstarted with an opening performance by the Caring Hearts Support Group with rendition of three meaningful songs. The first two songs “Count on Me” originally sung by Bruno Mars, and “朋友” (Friends) by Emil Chau were selected to reflect the Group’s friendship and bond amongst one another. The third and final song – “If We Hold On Together” – made popular by Diana Ross, reflects the Group’s aspiration to Hold On Together to achieve their vision and mission to build an

Inspiring and Caring Heart Support Group and to continue to

support one another through their respective heart journeys. The Group’s performance received roaring applause and many of the audience were touched by their performance.

We were honoured to have two keynote speakers who hailed from afar, Prof Paul Dendale, Head of the Cardiology Department at the Jessa Hospital, Belgium and Prof Sherry Grace from York University, Canada who delivered their keynote speeches “Telerehabilitation 101: How to start a Telerehabilitation Programme” and “Challenges in Cardiac Rehabilitation and Secondary Prevention in Women” respectively.

Many more insightful presentations by our international and local experts followed suit and sessions were interspersed with mass exercises. The symposium ended with an entertaining 3 experts debate on “Food, Fitness or Pharmacology, which is Better for Weight Loss and Heart Health?”. The debaters were Dr Verena Tan, Senior Nutrition Scientist; Adj Prof John Orchard, Chief Medical Officer, Cricket Australia; and Dr Tham Kwang Wei, Senior Consultant, with the Department of Endocrinology of the Singapore General Hospital who defended fiercely on “Food”, “Fitness” and “Pharmocology” respectively. Finally, the symposium ended off with the award presentations to the best and merit oral poster presentation winners for the various tracks.

Singapore Heart Foundation would like to express our heartfelt thanks and gratitude to thank Prof Tan Huay Cheem, Adj A/Prof Tan Swee Yaw, Asst Prof Yeo Tee Joo, Dr Raymond Wong, Adj A/Prof David Foo, Dr Peter Ting, Dr Huang Zijuan, Dr Ho Jien Sze and other Scientific and Organising Committee Members for their valuable time and contributions to SPCRS 2019 and making this regional symposium a tremendous success.

Our heartfelt appreciation also goes to our sponsors - Captain Oats, Lion Corporation, Good Salt, Marigold HL, Clouet (Ayam), Lam Soon for their generous contributions to the symposium bags and Garmin, Fitbit & Polar for their prize contributions to the best & merit oral poster presentation awards.

& Cardiac Rehabilitation Symposium3rd

9Event Review

Singapore Prevention

This year’s Project Heart was held on 12th October 2019, in conjunction with the World Restart A Heart initiative, a

global initiative to increase awareness of the importance of bystander CPR and to increase bystander CPR rates worldwide; and the Survivor Awards Singapore 2019. The event was co-hosted by the Singapore Resuscitation and First Aid Council (SRFAC) and the Unit for Pre-hospital Emergency Care (UPEC). The event was graced by Guest of Honour, Mr Zainal Bin Sapari, Member of Parliament for Pasir Ris-Punggol GRC. During the event, he also launched the AEDs in Primary Care Clinics initiative, a new initiative by the Singapore Heart Foundation (SHF).

According to research, global bystander CPR rates vary between 5 to 80%. In Singapore, 56.4% of witnessed out-of-hospital cardiac arrest received bystander CPR. Studies have also shown that CPR, especially if performed immediately, can double or triple a cardiac arrest victim’s chance of survival.

This year, the certification process was improved with a new system that allows a more accurate assessment on the CPR administered and aims to uphold a higher standard in the CPR training. At the event, SHF set a new Singapore Book of Records for achieving the largest record of 662 participants certified in a CPR and AED Certification Training with Quality CPR feedback system.

Dr Chee Tek Siong, Organising Chairman of Project Heart 2019 shared, “More than 2,500 out-of-hospital cardiac arrest occur every year in Singapore. For every minute that nothing is done to resuscitate the victim, their chance of survival drops by 7 to 10%. Therefore, it is vitally important that more Singaporeans

are equipped with the knowledge and skills to perform effective CPR+AED, to respond when needed.”

In conjunction with the World Restart a Heart Day, which falls on 16th October annually, UPEC held the Survivor Awards Singapore ceremony at the event. Supported by SHF, the award recognises heroes who played a pivotal role in successfully resuscitating cardiac arrest victims. Close to 30 heroes received Certificates of Commendation, presented by the out-of-hospital cardiac arrests (OHCA) survivors they saved. They include bystanders, dispatchers, fire fighters and paramedics.

2019Project Heart

Event Review 11

Launch of the CPR Self-Learning Kiosk Version 2 in Singapore

During the event, SHF together with Nanyang Polytechnic launched the new and improved CPR Self-Learning Kiosk Version 2, which features an interactive hands-only CPR challenge where participants will be quizzed on their knowledge of CPR+AED and challenge themselves to carry out hands-only CPR effectively. Participants can share their results on social media and stand a chance to win attractive prizes like the Miele Oven or Chan Brothers Travel Vouchers.

The CPR Kiosks also features colloquial Singlish voice prompts like “faster lah”, “harder hor” and “steady lah” during chest compressions to encourage more people to try out basic cardiopulmonary resuscitation (CPR) skills.

With the belief that everyone has the ability to save a life, the CPR Kiosk Version 2 aims to raise awareness of CPR, an important lifesaving skill, as well as encourage more people to sign up for CPR+AED Certification Courses. The CPR Kiosks will be rolled out progressively across six public locations (shopping centres, sports complex, etc) for six months.

National Heart Week/World Heart Day 201912

In commemoration of the National Heart Week/World Heart Day

(NHW/WHD) 2019, Singapore Heart Foundation (SHF) organised an engaging and fun-filled event at Kampung Admiralty Community Plaza on the 29th September 2019. Continuing the 2018 theme ‘My Heart, Your Heart’ set by the World Heart Federation, the event aimed to educate and encourage Singaporeans to take simple steps for a healthier heart. Mr Amrin Amin, Senior Parliamentary Secretary, Ministry of Home Affairs and Ministry of Health, MP for Sembawang GRC, graced the event once again as Guest of Honour.

CPR+AED Certificate Presentation

Sudden cardiac arrest can occur at any moment when the heart suddenly stops beating. Recognising the importance of CPR as a lifesaving skill, a certificate presentation was conducted for Woodlands residents who have attended a CPR+AED Certification Course conducted by the Woodlands Grassroots Organisations at Woodlands and Woodlands Galaxy Community Clubs.

The Woodlands residents are now skilled with the important CPR+AED lifesaving skill and can help a casualty during emergency situations.

National Heart Week/World Heart Day 2019

National Heart Week/World Heart Day 2019

Red Light Up for NHW/WHD 2019

From 27 - 29 September, Singapore supported the global movement of illuminating iconic buildings and landmarks in red. Red symbolises the colour of health, life and vibrancy – but it can also serve as a warning and a red alert, to beware of the red flags, i.e. the warning signs and symptoms of CVD.

This year, 13 locations were lit up which included the Suntec Singapore Convention & Exhibition Centre and Suntec City, Maybank Tower, Marina Square, the Singapore Flyer, Millenia Tower, OCBC Centre, Helix Bridge, Cavenagh Bridge, Elgin Bridge, Ocean Financial Centre, Victoria Concert Hall, The Fullerton Hotel Singapore and Anderson Bridge. We would like to sincerely thank all our partners that joined us in raising awareness of Singapore’s #1 killer.

Other Activities

At the event, about 2,000 visitors were treated to a wide lineup of educational and engaging activities. Pre-registered participants underwent a CPR+AED certification course to learn the important lifesaving skills that will come in use during cases of cardiac arrests. To reinforce the importance of regular exercise, a session of Chair Yoga and Jump Rope was also conducted on-site.

Even though the event ended early, other highlights include health checks (HbA1c, BMI and BP checks), heart-health themed educational games, Save-A-Life roadshow, exhibition booths, quizzes and interactive stage programmes. There was also live cooking demonstration by Celebrity Chef Sam and Forest Leong where they whipped up their rendition of Yellow Pumpkin Puree with Minced Chicken and Quail Egg and Melon Smoothie with Soymilk for the audience.

A big thank you to all our National Heart Week/World Heart Day 2019 sponsors, partners, volunteers and the 2,000 of you who turned up for the event. See you again next year!

Supporting Organisations: Health Check Partner:

Main Sponsors: Sponsors: Prize Sponsor:

13

Editorial14

– Healthy and DeliciousSteaming, a method of cooking through the vapour of hot water, is a classic,

simple and healthy cooking method that is popular in many cuisines. It is versatile and can be used to prepare many dishes, from starters to desserts.

Steaming helps to preserve the nutritional content of the food. The gentle moist heat from steaming helps to reduce nutrient loss due to high heat and oxidation. It also allows lesser leaching of nutrients, such as water-soluble vitamins, into the cooking medium (e.g. water). For example, steamed broccoli has minimal loss of vitamin C, while boiled broccoli will have more than 30% loss of vitamin C!

Unlike other cooking methods that require oil, steaming uses little or no fat, thus producing a dish that is lower in calories. For example, 100g of steamed potatoes will provide about 86kcal whereas 100g of deep fried French fries provides about 296kcal, that is more than 3 times the amount of calories! A high fat intake is associated with a high energy intake, which may lead to weight gain and related health issues. Using less oil during cooking also means less cleaning up!

The best thing about steaming is how it maintains the original flavours of the ingredients, making your meal both healthy and flavoursome!

Brought to you by:

Method:1. Mix the ginger, salt, and sesame oil with the chicken wings and marinade for 1 hour.2. Soak the shiitake mushrooms in water for 1 hour, squeeze out the excess water from

the mushrooms and reserve.3. Place all the ingredients including the mushroom water into a pot and cover with a lid.

Steam for 1 hour or till the broth is fragrant.4. Bon Appetit.

Serves 4

Ingredients:Dried shiitake mushrooms, 8Chicken Wings (without skin), 8Minced Ginger, 1/2 tbsp Low Sodium Salt, 1/2 tsp Sesame Oil, 1/4 tsp Chicken Essence, 2 btls Water, 4 cups Wolfberries, 2 tbspSpring Onion (white part), 4 pcsShaoxing Wine, 1/2 tsp (Optional)

Chicken Essence with Mushroom

The DIRECT DONOR DEBIT PROGRAMME (DDDP) is designed toencourage individuals to give small donations to SHF on a regular basis, for ourlifesaving programmes. SHF would like to thank the following DDDP Event Site

Sponsor, who has generously provided its venue for our various roadshows.

TOGETHER, WE CAN WORK TOWARDS A HEART HEALTHIER NATION!

Event Review 15

More than just being man’s best friend, dogs are also one of our heart’s best allies! To raise greater awareness of the cardiovascular benefits associated with

walking - a low impact physical activity, hundreds of dog-lovers along with their furry friends participated in the third Woof-a-thon event, organised by the Singapore Heart Foundation on 2nd November 2019 at Oasis Terraces, Punggol.

The event, graced by Mr Teo Ser Luck, Member of Parliament for Pasir Ris-Punggol GRC had a sign up of 300 dogs for the 2.5km ‘Buddy Walk’. Participants both young and old and those without dogs, also joined in the walk with their family and friends, lending their support to the battle against heart diseases.

Through observational studies, we can see that dog owners engage in more walking and physical activity than non-dog owners, and are 54% more likely to get the recommended level of physical activity. Pet owners above the age of 65 also make 30% fewer visits to their doctors than those without pets. For dog owners living alone, the number of

cardiovascular deaths was lower by 36%, and the risk of heart attack was lower by 11%.

Other highlights at the event included basic health screenings for pets, CPR+AED demonstrations for both dogs and humans to advocate the importance of learning these skills. There was also a Furtastic Fashionista Parade, where dogs were encouraged to come dressed

with a touch of red.

A big thank you to all of you who came down for Woof-a-thon 2019. It was certainly a paw-fect afternoon and do remember to stay healthy and keep moving paw-ward!

Publicity Partner:

2019

Special Thanks to:

由伊丽莎白诺维娜专科中心心脏病专家Nandakumar Ramasami医生与doctorxdentist联合撰写的文章

16 特写

之间的关系心脏与孤独

孤独对心脏如何影响？

孤独很难定义，因为它是非常主观的。孤独通常被定义

为由于缺乏社交关系（社交孤立）或在社交关系中存在

问题而感到不愉快。一段时间以来，人们已经知道孤独

与冠心病及中风都有关系。

当我们谈及心碎时，我们并非是指字面意思，对吗？然而，不可思议的是：心脏

确实会碎。我们甚至还有对应的名称—“心碎综合症”。

心碎综合症是毁坏性的，因为它可能会在人们最具生产

力的人生阶段影响人们的生活。而且，心脏病是全世界

的头号杀手。 孤独会通过下列行为因素导致心脏病：

• 不良健康行为

• 吸烟

• 缺乏运动

• 久坐不动

• 肥胖症

特写

缓解孤独的方法有哪些？

孤独使女性的死亡风险增加一倍，使男性的死亡风险增加近一倍。因此，孤独不是一件可以忽略的事。 它也是导致男女因心脏病而过早死亡的重要因素之一。

欧洲指导准则建议评估高危患者或心血管疾病确诊患者的社会心理风险因素。 社会心理风险因素包括：

• 高工作量• 期限紧迫• 缺乏对工作和工作方法的控制

因此，重要的是我们应当认识到与家人和朋友保持良好关系的重要性。话虽如此，拥有平衡的工作与生活以及结识新朋友也会有益健康。

此外，孤独会因下列的某些生理

变化而导致抗氧化应激反应:

• 免疫系统下降

• 高血压

• 心理健康问题

而最终导致动脉粥样硬

化和冠心病。

孤独会引起何种类型的心脏病？

2009年发表的一篇文章探讨了19岁以上女性的孤独与心脏病问题。该文章指出，研究表明，孤独会显著增加患冠心病的风险。众所周知，孤独是压力的一个常见原因。早前的一项研究表明，慢性压力会使冠心病的风险增加高达40-60%。

2015年进行的一项研究，发现孤独和孤立会使冠心病和中风的风险增加近30%。同样，2018年的一项近期研究也证实，孤独是导致男女不良后果的重要因素之一。

DenHeart研究同样表明，孤独是导致各类心脏病不良后果的重要因素之一。这包括了：

• 心律失常• 心力衰竭• 缺血性心脏病• 心脏瓣膜疾病

如想更多资料，请到 www.doctorxdentist.com 或扫描二维码。

17

z z z

LDL

HDL

了解中风18 特写

8,000

由中风服务改善小组写的文章

中风是突发急症。可以运用首字母

缩写F.A.S.T.来辨别中风。如果

有人出现任何一种中风症状，呼叫救

护车至关重要。患者在中风后，接受治

疗前的每分钟大约有200万的脑细胞会

死亡。尽早送达医院可以提高治疗的

可能性，而且已被证明可以改善康复的

机会。

中风很常见，它会造成严重的后果

导致成人残疾

的头号原因

中风可以 发生在任何人身上任何年龄任何时候

起中风的案例第4号杀手

每4人中

就有1人罹患中风

脸部下垂

中风的风险因素

降低中风风险的方法

手臂无力

发音困难 即时拨打995

微笑时脸部两边是否不对称？

说话是否 口齿不清 或怪异？

如果发现上 述任何症状，请立即送院 就医。

能否举起双臂并维持平举状态？

你可以通过改变生活方式来降低患上中风的风险。 有3种常见并可改变的中风风险因素：

1. 高血压指的是血管内压力持续升高的状态。60-69岁的人群当中，每2人中就有1人患有高血压。若高血压不加控制，可使中风风险增加4倍。每5位中风患者中就有4位患有高血压。

2. 吸 烟 会 使 中 风 风 险 增 加 1 . 5 - 2 . 5 倍 。 成 功 戒 烟 的 2 - 5 年 后 ， 中 风 风 险 将 降 低 到 同 龄 非 吸 烟 者 的 风 险 水 平 。 参加戒烟计划来帮助您戒烟。你可以在https://www.healthhub.sg/programmes/88/Iquit 了解更多咨询。

3. 心房颤动是一种心脏节律异常,导致心跳不规律的病症，它可以通过心电图进行检测。心房颤动会使中风风险增加5倍。每5位中风患者中就有1位患有潜在性心房颤动。在心房颤动患者中，其血液可能在心脏内形成血液凝块，血液凝块随血液行至大脑而导致中风。医生通常会配血薄的药物来治疗心房颤动以减低中风风险。

• 年龄18岁或以上，每两年测量一次血压或按照医生的建议。

• 若患有高血压，应服用处方药并定期进行检查。

• 维持健康体重，将身高体

重指数保持在18.5至22.9之间。

• 保持活跃度，每周至少运动150分钟。

在新加坡

每年就有大约 中风是本地

(Face drooping)

(Speech difficulty) (Time to call 995)

(Arm weakness)

请在以下社交媒体上关注它们，并且给予你对推广中风意识的支持： SpotStroke

可改变的风险因素

血脂超标

高血压

肥胖

不健康的饮食

活动量过少

糖尿病

过量饮酒

心理因素

吸烟心房颤动

Editorial 19

Soybean is a rich and complete source of protein, containing the 9 essential amino acids that cannot be produced by the body and can

only be obtained from food. Soybean has a high amount of protein, which is similar to that of animal sources such as meat, fish, poultry and dairy products. Protein’s function in the body includes tissue building and growth, as well as muscle maintenance.

Soybean is naturally cholesterol-free and is lower in saturated fats, making it a healthier protein option. With its high fibre content and low glycaemic index, soybean is diabetic-friendly and can aid in weight management.

For additional benefit, choose fortified soymilk that is enriched with Calcium, Vitamin D, and Vitamin B1. Calcium and Vitamin D help build strong bones and prevent the loss of bone mass that will lead to osteoporosis, while vitamin B1 is used by the body for energy metabolism and release.

To enhance its taste and nutrition value, ingredients such as oats and quinoa are added to soymilk. Oats are rich in beta-glucan, a type of soluble fibre that helps to lower cholesterol levels and reduce the risk of cardiovascular diseases. Quinoa is high in fibre, rich in essential amino acids, and packed with nutrients such as folate, manganese, and potassium.

Enjoy a cup of delicious and nutritious soymilk today!

Soy MuchGoodness

Congratulations to all winners* and thank you for your participation!*Winners have been notified via phone or email.

ANSWERS (Jun – Aug 2019)

20 Nutrition

ReadingFood Labels

ACROSS4 _________ is another name for sugar.5 Processed and preserved foods are usually high in ________.7 The _________ ____________ ______ displays the breakdown of nutrients per serving or 100g/ml.8 When an ingredient is listed first, its content in the product is of the ________ amount.

DOWN1 The __________ ____ shows what is in the product.2 A ________ is a measure of energy.3 All foods, including those with the Healthier Choice Symbol, should be enjoyed in

____________.6 The _______ date is the date by which the food should be consumed.

ingredientcalorie

expiry

Sucrosesodium

highest

nutrition information panel

moderation

list

Congratulations to all winners* and thank you for your participation!*Winners have been notified via phone or email.

Simply email/fax this page to heartline@heart.org.sg / 6258 5240 by 29 February 2020.

Name: _____________________________________________________________________________________________________

Email: ______________________________________________ Mobile: ______________________________________________

All winners will be notified via phone or email. Good luck!

Look out for the answers in the next issue of heartline or visit www.myheart.org.sg after 1 March 2020.

1. Use the Heart Smart Eating Plate as a guide to have a _____ and _____ diet. 2. Control your portion by using a _____ plate and skipping second servings.3. _____ items such as side dishes and desserts instead of consuming the full portion.4. Liquid calories count too. Enjoy ______ drinks and ______ drinks in moderation.5. The daily limit for alcohol is no more than ___ standard drinks for men and no more

than ___ standard drink for women. 1 standard drink: - A can (330 ml) of regular beer with 5% alcohol content - Half glass (100 ml) of wine with 15% alcohol content - A shot (30 ml) of spirits with 40% alcohol content6. Include _____ from wholegrains, fruits and vegetables to help you feel full and prevent

overeating.7. Choose lower fat cooking methods such as _______, braising, and ________ instead of

deep-frying.8. Go for ______ meat cuts to reduce your saturated fat intake.9. Season your food with herbs and spices, in replacement of salt and sauces, to reduce your

_____ intake.10. Minimise _____ like chips and cookies in between meals.

Fill in the blanks with the following options:

Submit your correctanswers and 5 lucky

winners will receive alimited edition Singapore

Heart FoundationPower Bank in our

lucky draw!

EatingWell this festiveseason

Nutrition

healthysmaller sweetened two one fibre grilling

balanced share alcoholic steaming leaner sodiumsnacks

21

Fragrant and delicious, nuts can be enjoyed in various ways, as nut butters, or just on their own! They are not just tasty, but also full of goodness for our health.

Find out why nuts such as almonds and cashews are great for you.

Crazy for CashewsCashews are popular for their distinct flavour and are used in many cuisines. Cashews are rich in monounsaturated fat and contain Omega-3. These good fats have anti-inflammatory properties that boost heart health and protect against heart disease and dementia. Including good fat in your diet can also help to improve your memory and cognitive function. Cashews are rich in protein and phosphorus which are vital for maintaining mass and function of the muscles and bones. They are also a good source of magnesium and potassium, minerals that are involved in many bodily functions including the regulation of blood pressure. Zinc is also found in cashews and is essential for wound healing and a strong immune function. They also contain folate acid, a vitamin essential for blood formation and the prevention of anaemia. Cashews are a wholesome and nutritious food that is great for you.

All about AlmondsAlmonds are rich in good fats that is beneficial to the heart and brain. Unsaturated fats help to lower the level of bad cholesterol, helping to maintain a healthier cholesterol profile, thus reducing the risk of cardiovascular diseases. They are also a great source of folic acid, potassium and magnesium, which are known to regulate blood pressure to prevent heart attacks. Almonds are full of Vitamin E, an antioxidant which eliminates free radicals, prevents heart disease, improves immunity and many more.

A treat for the brain, almonds contain nutrients like riboflavin and L-carnitine. And best of all, almonds are known to help with bone health, weight loss and fight hunger. Almonds are a good source of phosphorus, an essential mineral for the strengthening of bones and teeth and that help to prevent onset of conditions such as osteoporosis. They are also high in dietary fibre which slows down digestion and keeps you feeling full for a longer period.

Brought to you by

Nature’s Wonders Baked Cashew Nuts and Baked Almonds are made without added fat and salt.Available at all major super/hypermarkets islandwide.

C 100M 90Y 0K 30

C 0M 74Y 100K 0

C 0M 30Y 95K 0

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Blueberry Parfait

Brought to you by

Kickstart your day with this delicious and easy-to-make breakfast that is packed with good fats and protein!

Makes 3-4 jars

INGREDIENTSUncooked Rolled Oats, ¾ cupChia Seeds, 1tbspAlmonds, lightly crushed, 1/3 cupUnsweetened Soymilk, 1 cupBlueberries, ¼ cup

METHOD1. Divide and layer the oats, chia seeds and almonds in the jars.2. Pour the soymilk into the jars to cover ingredients.3. Top up with blueberries.4. Place the jars in the refrigerator and leave overnight.5. When ready to serve, sprinkle more almonds for an extra crunch if desired.

C 100M 90Y 0K 30

C 0M 74Y 100K 0

C 0M 30Y 95K 0

COPYRIGHT© DIA BRANDS | TAI SUN MASTER LOGO | CMYK | POSITIVE APPLICATION

Recipe courtesy of the Almond Board of California.

Version 2CPR SELF-LEARNING KIOSK