You probably know someone in your family or among friends who has had a heart attack or a stroke (a brain attack-kiharusi). These cardiovascular diseases- diseases of the heart and blood vessels- are killing more people around the world, striking rich and poor alike, no exemption.

Those who survive a heart attack or stroke often need to take long-term medical treatment, in fact the rest of their lives.

If you have ever had a heart attack or stroke, or had to care for someone who has, you will know that these diseases can seriously affect the life of both the patient and his or her family. The effects can even reach beyond the family to the community. You will recall just few months ago the late President of Zambia, Mwanawasa died of stroke in Paris. His disease affected not only his family, but the country and the rest of Africa and the world in general, felt the grief.

Yet so many heart attacks and strokes could be prevented. It is for that fact you should read this article. This article in brief will tell you what you should do to avoid becoming a victim. You will need to tell this message to your children, wife and relatives for guidance. A lot of damage to the blood vessels starts at a young age. Children often need help to develop healthy habits, like eating a balanced diet and being active.

If you are at high risk, there is advice on the signs to look out for and what you can do to reduce your risk. If you have already had a heart attack or stroke, there is advice on how your condition can be treated and controlled, and how you can improve your quality life.

Following the advice which you receive from your doctor/clinician may mean changing your habits and routines, and that is often not easy. It helps to get lots of encouragement and support from your friends and family, and from your health care team. My article is not meant to take the place of your doctor, but by reading this article, you are taking a positive step towards better health.

Every year, about 12 million people throughout the world die of a heart attack or stroke. These diseases affect the poor as well as the rich. Most people think that they are diseases of middle-aged men. The truth is that both men and women suffer from heart attacks and strokes. Women are much more at risk after menopause.

The good news is that you can take steps to help prevent heart attacks and strokes.

Nearly two –thirds of people who have a heart attack die before they can reach medical care. Even when stroke patients have access to modern, advanced treatment, 60% die or become disabled. So it is important to know the warning signs and to act fast. Most heart attacks are sudden and intense.

But sometimes a heart attack starts slowly, with mild pain or discomfort. People often are not sure what is wrong, and wait too long before getting help. A severe heart attack can stop the heart, causing sudden death. Sometimes the heart attack pain is referred to neck and shoulders, the left arm is the one mainly involved, and other symptoms include: difficult in breathing, feeling sick or vomiting, feeling light headed or faint, breaking into cold sweat and becoming pale.

It is even better to prevent a heart attack or stroke from happening. Prevention is always better than treatment, and most heart attacks and strokes can be prevented.

Research shows that a number of things make us more likely to have heart attack or stroke. These are called risk factors.

Some risk factors are linked to choices we make in the way we live. The three most important lifestyle factors are: smoking and other tobacco use; unhealthy diet full of fats, sugar and salt; lack of physical activity.

Poor life styles choices can lead to three serious physical problems: high blood pressure (hypertension); high blood sugar (diabetes-kisukari); high blood fats (hyperlipidaemia). These are the most important risk factors for heart attacks and strokes.

Throughout large parts of the world, tobacco use is on the rise. People are also becoming overweight in many countries as a result of being less active and eating more food that is high in fat and sugar. More and more young people and children are getting diabetes because they are overweight. We owe it to our children to change these lifestyle choices.

Key messages for prevention of heart attacks and strokes: you can protect yourself from heart attacks and strokes by investing a little more time and effort (saccos for health). Stopping tobacco use reduces the chance of a heart attack or stroke from the moment you stop. High blood pressure has no symptoms, but can cause a sudden stroke or heart attack. Have your blood pressure checked regularly. Engaging in physical activity for at least 30 minutes on most days of the week will help to keep away heart attacks and strokes.

Eating at least 5 servings of fruit and vegetables a day, and limiting your salt intake or less than one teaspoon a day, can help to prevent heart attacks and strokes. Diabetes increases the risk of heart attacks and strokes. If you have diabetes, control your blood pressure and blood sugar to minimize your risk. Being overweight increases the risk of heart attacks and strokes. To maintain an ideal body weight, take regular physical activity and eat a healthy diet.

Once diagnosed as diabetic patient and or a patient with high blood pressure it means you are subjected to long term treatment for life. Please consult your doctor to monitor and evaluate, the way you keep on checking your car, if you have one, the rest of your life. Amen