September 29th of evey year is the annual World Heart Day, with each year having a different theme, reflecting key issues and topics relating to heart health. This year’s theme is “creating heart-healthy environments”. World Heart Day was founded in 2000 to inform people around the world that heart disease and stroke are the world’s leading causes of death.
The heart is a muscular organ in humans and other animals which pumps blood through the blood vessels of the circulatory system. Specialists who focus on diseases of the heart are called Cardiologists. Being such a complex organ, the heart is prone to several cardiovascular diseases some becoming more prevalent with ageing.
There are many benefits in maintaining health, yet, at times it is taken for granted until someone becomes ill, develops disease, or experiences extreme stress. Physical examinations and health screenings are essential in preventive care. Diagnosis is often done by listening to the heart sounds with a stethoscope, ECG or by ultrasound.
The choices you make everyday go a long way toward promoting adult health. Here are some healthy tips you need to create a healthy heart:
1. Get at least 7-8hours sleep each night.
2. Schedule routine health examinations as advised by your physician. Keeping your blood pressure, heart rate, blood sugar, cholesterol and triglycerides in check are important for good heart health. Learn the optimal level. Adult normal heart rate is 60-100bpm, blood pressure should be <120/<80mmHg and fasten blood sugar range is 70-130mg/dL
3. Consult your health practitioner on ways to improve or maintain optimal health and wellness.
4. Practice gratitude. Be grateful for what you have accomplished in the past year.
5. Limit alcohol consumption and practice smoking cessation.
6. Increase physical activity. Move your body. Study from Australia found that sitting for long periods of time could shorten your life regardless of your body weight. Go for a stroll.
7. Laugh a little. Laughter lightens mood by altering the focus from negative thinking to joyous thought.
8. Shun the salt. Think twice before filling up on your favourite fast food.
9. Make time for breakfast. The first meal of the day is one you shouldn’t skip. There is abundance of good-for-you benefits to eating a healthy breakfast.
10. Maintain a healthy and balanced diet according to your dietary requirements. A healthy diet can be good for your heart as well as waistline. You can definitely reduce your risk of developing cardiovascular diseases by eating certain foods everyday. Try to eat foods that are in their natural form. Those diets include:
1. Fish- eat those high in omega 3 fatty acids e.g. salmon, herring, tuna, mackerel etc.
2. Flaxseeds- also contain omega 3 fatty acids, fiber and phytoestrogens to boost heart health.
3. Oatmeal- good especially for breakfast.
4. Healthy nuts- it will satisfy your hunger and help keep your heart. e.g. walnuts and almond nuts.
5. Dark beans like kidney beans are high in fiber, B- vitamins and minerals.
6. Vegetables such as carrots, sweet potatoes, red peppers are packed with carotenoids, fiber and vitamins to help your heart.
7. Fruits such as oranges and pawpaw are rich in beta-carotene, potassium, magnesium and fiber.
8. Tomatoes provides lycopene, vitamin c and alpha and beta-carotene.
9. Garlic support healthy blood flow and help to maintain cholesterol levels that are already within the normal range.
10. Dark chocolate is good for your heart, but just be sure that it’s at least 70% cocoa.
The places in which we live, work or play should not increase our risk of cardiovascular diseases. 80% of premature deaths from cardiovascular diseases could be avoided if four main risk factors (unhealthy diet, physical inactivity, tobacco use and harmful use of alcohol) are controlled. Heart choices are not hard choices. Make the right choice about your heart health today. The choice is yours!
No comments:
Post a Comment