These health issues can affect anyone, but a few healthy changes to diet and lifestyle can help you lose weight and lower the risk.
Dr Justin Zaman, chair of the cardiovascular working group at the South Asian Health Foundation and cardiologist at University College London Hospitals, says: “The biggest risk we see is diabetes, which is usually caused by [poor] diet and lack of exercise.”
It’s estimated that diabetes can be up to six times more common among people from south Asian communities than the general UK population. Diabetes can lead to a number of serious health problems, such as coronary heart disease, kidney disease and eye problems.
Reduce the risk
“You can reduce the risk of getting diabetes, and if you’ve got diabetes you can reduce the risk of developing complications,” says Dr Zaman. “If you control your diabetes you reduce your risk of developing coronary heart disease.”
You're more likely to develop coronary heart disease if:
- you smoke
- you have high blood pressure
- you have a high blood cholesterol level
- you do little physical activity
- you have diabetes
- you're overweight or obese
- a close relative of yours has a heart attack before the age of 55 for a man or 65 for a woman
The good news is that you can make changes to your lifestyle that will reduce your risk.
A healthy weight
Keeping to a healthy weight can reduce your risk of developing diabetes or coronary heart disease. It can also reduce your risk of developing complications if you already have diabetes.
“The main health issues are diet and exercise,” says Dr Zaman. A balanced diet is about making sure you eat healthy foods that are prepared in a healthy way.
“Much of the Hindu community is vegetarian. Although eating lots of vegetables is healthy, they use a lot of ghee, which is a saturated or 'bad' fat, in food preparation,” says Dr Zaman. “Sri Lankan and Bangladeshi people eat lots of fish, but often fry it.”
Steaming food is healthier than frying it, and using vegetable oil instead of ghee will reduce your intake of saturated fat.
A small British study found that among heart patients, people from south Asian communities were more likely to stop smoking than their white counterparts, but found it difficult to make changes to their diet. Read Dr Zaman’s top 10 tips for a healthy diet.
Keeping to a healthy weight can also reduce your risk of high blood pressure and stroke.
Exercise and fitness
Doing some physical activity every day can help you stay as healthy as possible. You don’t have to go to the gym. Adults aged 19 and over should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week. Find out how to get started cycling, swimming or walking.
Some people find that it helps to have a group of people to exercise with. Many areas run groups for walking, swimming and more. You may also be able to join a group that only allows women, or is aimed at people from particular communities, such as south Asian. Ask at your local leisure centre or GP surgery, or contact your local authority to find out if there are any groups in your area.
You can get more activity into your everyday life by:
- walking up or down stairs instead of taking the lift all the way
- walking on an escalator instead of standing still
- getting off the bus a stop earlier than usual and walking the rest of the way
For more fitness ideas, read physical activity for adults.
The charity Get walking, keep walking offers advice to help you walk for fitness, and organises walks in Birmingham, Durham, London, Manchester and Sheffield.
