The research shows that every third man and every tenth woman in Poland die of heart disease before the age of 64. The main reason for this is an unhealthy lifestyle, mainly smoking, lack of exercise, overweight, obesity, stress and poor diet.
Today is World Heart Day
Published Sept. 29, 2022 09:08
In order to make everyone realize how important, but also a delicate organ the human heart is, the Day of the Heart has been celebrated all over the world for 20 years (this year it is on September 29). - This is a great opportunity to change our daily habits according to the reliable principle "prevention is better than cure"! - comments Bożena Janicka, president of the Alliance of Healthcare Employers.
What good can we do for our heart?
A balanced diet should consist in providing the body with the right amount of omega-3 fatty acids, which regulate blood pressure and have anti-inflammatory properties, and also help to lower the level of bad cholesterol (responsible for the formation of atherosclerotic plaques), and as a result - reduce the risk of a heart attack. Rich in omega-3 fatty acids are oily sea fish (including salmon, tuna, herring, sardine), walnuts, almonds, seeds, linseed oil, avocado, rapeseed oil. They are also found in smaller amounts in Brussels sprouts, spinach, broccoli, kale, etc. It is also recommended to eat wholemeal bread, wholemeal pasta and a daily portion of fresh vegetables and fruit, which are a source of vitamins and microelements and support the proper metabolism. Fruits and vegetables (black currants, goji berries, oranges, broccoli, tomatoes) are usually also rich in antioxidants, i.e. antioxidants that remove free radicals from the body. Antioxidant deficiency can lead, among others, to for the development of atherosclerosis and other heart diseases. Healthcare professionals advise you to limit the consumption of highly processed foods, red meat, white flour, white bread, white pasta and salt, which increases the risk of stroke, high blood pressure and heart attack.
Slowly, in small steps!
A healthy diet should be accompanied by regular, systematic movement that supplies the heart with oxygen-rich blood. Just 20 minutes a day is enough. Running, Nordic walking, walking faster, cycling, swimming. At the beginning, the physical effort must be adjusted to the current condition of the body, which will be better and better with time (using the technique of small steps). By exercising regularly, you can not only strengthen your heart, but also lower the levels of bad cholesterol and sugar in your blood, and lower your blood pressure. What's more - exercise helps to lose unnecessary kilograms, which are also not conducive to the heart. Activity also has a positive effect on the fight against stress (the body relaxes and relaxes more easily, endorphins are released).
No bad habits, lots of water!
Smoking and alcohol abuse harm the whole body. In heart disease, these addictions adversely affect blood pressure. However, you do not have to limit yourself to water! Proper hydration of the body facilitates the work of the heart. It pumps blood more easily, thus removing impurities accumulated in our body. The amount of water you should consume during the day depends on your body weight and physical activity. However, it is assumed that 2 liters is the optimal amount for a moderately active adult.
Are you okay?
At least once a year, each of us should undergo standard tests that will show whether our body is functioning properly (the level of cholesterol and the so-called lipidogram (LDL, HDL, Triglycerides), blood glucose levels). If you do not have a blood pressure monitor at home, you can have it checked at health centers and at some pharmacies. If we notice disturbing symptoms: shortness of breath, pains behind the breastbone and other (uncharacteristic for us), do not panic, but also do not delay. Let's ask a specialist for advice.
Consistency + awareness = health!
- World Heart Day in our consciousness should last a whole year. Consistency and motivation to change your lifestyle to a healthy one are important. And this one is obvious. The heart - on the one hand a symbol of love, goodness, support, on the other - an organ without which it is impossible to live! A lot depends on us whether it will "ring like a bell!" and it served us as long as possible - comments Bożena Janicka.
Source: PPOZ
