World Heart Day – September 29, 2023
important facts
According to the World Heart Federation:
- One in three CVD deaths occurs prematurely in people under 70 years of age.
- More people worldwide die from CVD than from any other cause, more than 18.6 million each year.
- 85% of CVD deaths are caused by heart attacks and strokes.
The theme of this year’s World Heart Day is Use your heart and know your heart. This day reminds everyone around the world to take care of their hearts. This campaign focuses on the important step of first knowing our hearts. Because we only love and protect what we know. In a world where knowledge about heart health is limited and policies are weak or lacking, we aim to break down barriers and empower individuals to take control of their health. Because the more we know, the better care we can provide.
What is cardiovascular disease (CVD)?
Risk factor
Many risk factors are associated with heart disease and stroke. Some risk factors, such as family history, cannot be changed, while others, such as high blood pressure, can be changed with lifestyle interventions and treatment. Millions of people around the world struggle to control risk factors that lead to cardiovascular disease, and many others remain unaware that they are at high risk. .
Having risk factors does not necessarily mean you will develop cardiovascular disease. But the more risk factors you have, the more likely you are to develop cardiovascular disease unless you take steps to prevent your risk factors from compromising your heart health.
What can you do to lower your risk of cardiovascular disease?
- Eat a healthy and balanced diet. A healthy diet should include a variety of fresh, unprocessed foods, including plenty of fruits and vegetables (at least five servings daily), whole grains, nuts, and foods low in saturated fat, sugar, and salt. there is. Be careful of processed foods that are high in salt and drink plenty of water.
- Regular exercise. Just 30 minutes of moderate-intensity physical activity five days a week is enough to improve and maintain your health. Adults (18-65 years) and older adults (65 years and older) should aim to do at least 150 minutes of moderate-intensity physical activity or at least 75 minutes of vigorous-intensity physical activity each week. Children and adolescents should engage in at least 60 minutes of moderate to vigorous intensity physical activity each day.
- Maintain a healthy weight. Lowering your risk of overweight and obesity typically involves reducing the number of calories consumed from fat and sugar, increasing your daily intake of fruits, vegetables, whole grains, and nuts, and exercising regularly. included. Getting at least 60 minutes of exercise most days of the week will help you maintain a healthy weight.
- Avoid using tobacco. When you stop smoking, your risk of coronary heart disease decreases by half within a year and returns to normal levels over time. Avoid smoke-filled environments. Exposure to second-hand smoke significantly increases your risk of heart attack. All forms of tobacco are harmful and there is no safe level of tobacco exposure. If you’re having trouble quitting smoking, talk to your doctor to create a plan tailored to your needs.
- Avoid alcohol. There is no safe level of drinking, and the harmful effects of alcohol far outweigh any potential protective effects. Although drinking less alcohol may reduce the risk of CVD, evidence shows that the ideal situation for health is not drinking at all. Even moderate drinkers notice health benefits when they stop drinking.
- stress management. Stress can cause strain on your arteries, which can increase your risk of heart disease, especially in women. Things you can do to manage your stress levels include exercising, breathing deeply, relaxing your muscles, and spending time doing things you enjoy. If things start to feel out of hand, don’t be afraid to talk to someone or seek professional help.
- Know your numbers. Knowing your numbers is important to keeping your heart healthy. Regularly checking your blood pressure, cholesterol levels, and blood sugar levels is important for determining and controlling your risk of developing cardiovascular disease.
- Take your medicine exactly as prescribed. If you are at high risk of developing heart disease or stroke, you may need to take medication to reduce your risk. These include statins to lower blood cholesterol levels, low-dose aspirin to prevent blood clots, insulin for diabetes, and pills to lower blood pressure. Take the medicine prescribed by your doctor and be sure to follow the directions.
- Know the warning signs. The sooner you receive help, the better your chances of a full recovery.
quick links
World Heart Federation – World Heart Day 2023
