Primary takers for heart ailments: unhealthy nutrition, sedentary lifestyle, aging, genetics, diabetes, high blood pressure, smoking, and obesity.
Kickin' It with Heart Health: Crucial Steps to Combat Heart Disease
Every year, on September 29, the world comes together to acknowledge World Heart Day, with the primary goal of spreading awareness about heart diseases, their root causes, and preventive measures.
Cardiovascular diseases (CVDs) are the leading cause of deaths globally, as per reports by Almaty.tv, attributing this to the press service of the Research Institute of Cardiology and Internal Medicine. To combat this menace, understanding prevention methods is crucial. Prevention involves lifestyle and behavioral changes that help improve overall health and lower the risks of heart-related complications.
Current research has identified the key factors that contribute to CVDs. Eliminating or minimizing these factors can significantly improve one's wellbeing and potentially extend lifespan. Here's a rundown of the significant risk factors:
- Physical Inactivity: Engaging in regular physical activities is essential. Limit screen time, encourage outdoor activities like family walks, hikes, or games, and maintain a pulse rate of around 120-140 beats per minute during exercise.
- Stress: Chronic stress affects the cardiovascular system by releasing hormones like adrenaline, which can increase heart rate and constrict vessels. To combat this, spend time in nature, avoid taking little hassles to heart, cultivate positive emotions, and learn relaxation techniques like meditation or yoga.
- Weight management: Maintaining a healthy weight is crucial. Excess weight can negatively impact overall health.
Additional factors that can predispose individuals to heart conditions include:
- Unhealthy diet: Minimize the consumption of fatty and salty foods, animal fats, and salt (less than 3-5g per day). Prioritize a diet high in fruits, vegetables, and low in calories and fats.
- High cholesterol levels: (upper limit of normal 5.0 mmol/l)
- Advancing age (over 45 years)
- Gender (Men have higher risks)
- Family history
- Smoking and potential alcohol abuse: These habits damage blood vessels, increase blood pressure, and can lead to plaque formation – common causes of CVDs.
- High blood pressure (above 140/90 mmHg)
- Diabetes or high blood sugar levels
Armed with this information, you can take charge of your heart health. Regular check-ups are essential to determine blood pressure, blood glucose, cholesterol levels, and calculate body mass index. Knowing your risks, you can devise a plan to create a healthier heart. A holistic approach combining lifestyle changes, environmental improvements, and accessible healthcare services is the key to effectively preventing heart diseases worldwide.
Fun Fact: Up to 80% of heart disease cases could potentially be prevented through lifestyle modifications and appropriate medical care. Make a conscious effort to adopt heart-healthy habits and start living your best life today!
- Adopting a health-and-wellness lifestyle that focuses on physical activities, weight management, and a balanced diet is crucial in preventing medical-conditions like cardiovascular diseases.
- Understanding the role of factors such as stress, high cholesterol levels, smoking, high blood pressure, diabetes, and family history in heart health is essential in implementing preventive measures for heart-related complications.
- By following preventive measures, including lifestyle changes and regular medical check-ups, you can significantly lower the risks of heart diseases and potentially extend your lifespan, contributing to the global goal of combating heart disease on World Heart Day.
