Primary factors deemed significant for heart disease, as stated by a cardiologist:
Let's Talk Heart Health:
Valuing your ticker isn't just a hip phrase; it's a lifesaver. Every September 29, the world unites on World Heart Day to raise awareness about heart diseases, their reasons, and ways to keep 'em spinning.
Cardiovascular diseases (CVDs) are the grim reaper's favorite dance partner, claiming more lives annually than any other condition. That's according to Almaty.tv, citing news from the Research Institute of Cardiology and Internal Medicine.
Jeanar Ibakova, an assistant professor at that very same institute and a keen medical scientist, puts it straight: preventing CVDs? It's life or death, folks. These preventive measures aim to improve your lifestyle game, keeping your heart young and strong for as long as possible.
So, what are the chief culprits that can set your heart racing in the wrong ways? Let's dive in:
- The couch potato syndrome. Regular exercise, or the absence thereof, matters. Limit your time lounging around, get out for family walks, hikes, and games. Heart beats should hit 120-140 beats per minute during physical activity.
- Stress. When it busts your blood vessels, the hormone adrenaline is released, causing the heart to race. This leads to high blood pressure and heart muscle wear-and-tear. To fight vessel spasms, spend more time in mother nature, far from the city ruckus. Learn to let go of minor annoyances and cultivate peace.
- Packing on the pounds. It's a heartache, literally.
Craving fatty, salty snacks? Steer clear. Animal fats (lard, butter, sour cream, high animal fat content in sausages) and excessive salt (keep it under 3-5g daily) are major no-nos. Opt for fruits, veggies instead. And, hey, remember to skip the deep-fried, calorie-loaded eats.
Avoiding high cholesterol (up to 5.0 mmol/l is the norm)? Yep, that's important too.
Ageing is another factor, as well as being a guy (sorry, fellas). genetics also play a role. As does smoking, alcohol abuse, and sky-high blood pressure. Diabetes or excessive blood sugar levels greet you in the morning? That's not good either.
But; the good news is that by giving these factors the boot, or at least giving 'em a good kick, you can breathe easier, live longer.
Don't forget to know your health numbers. Schedule regular check-ups to have your blood pressure, blood sugar, and cholesterol levels assessed—knowing your risk of CVDs empowers you to take charge of your heart health.
Healthy Heart Habits:
- Opt for a balanced diet: Fruits, veggies, whole grains, and lean meats are essentials, while processed foods, saturated fats, sugars, and salt should be limited.
- Stay active: Make exercise a regular part of your routine, aiming for at least 150 minutes of moderate-intensity activity each week.
- Ditch tobacco: Kicking the smoking habit is crucial for reducing CVD risks.
- Moderate alcohol intake: Stick to healthy serving sizes to prevent negative effects on heart health.
- Keep stress at bay: Techniques like meditation, yoga, and other mindfulness practices can help manage stress.
- Stay informed: Regular check-ups help identify risk factors early and allow for preventive measures to be taken.
- The prevention of cardiovascular diseases (CVDs) is a matter of life and death, emphasizes Jeanar Ibakova, an assistant professor at the Research Institute of Cardiology and Internal Medicine.
- The 'couch potato syndrome' is one of the main culprits causing heart issues, with regular exercise being crucial to maintain a healthy heart.
- High blood pressure and heart muscle wear-and-tear can result from stress, which damages blood vessels and leads to a rapid heartbeat.
- High cholesterol, packed on pounds from consuming fatty, salty snacks, aging, genetics, smoking, alcohol abuse, and diabetes or excessive blood sugar levels also contribute to the risk of CVDs.
- To ensure heart health, it's essential to have regular check-ups to assess blood pressure, blood sugar, and cholesterol levels and adjust lifestyle habits accordingly.
