Every year, approximately 20 million people in the world die due to heart diseases. However, heart diseases can be prevented. At least 80% of premature deaths due to heart disease and stroke can be prevented by controlling major risk factors such as tobacco use, unhealthy diet and lack of physical activity. World Heart Day is celebrated every year on September 24 to emphasize the importance of heart health and raise social awareness.
Even with just a few small changes, you can reduce people's risk of heart disease and stroke. You can encourage them to eat healthy, move more and not use tobacco. If we can ensure that our children acquire heart-healthy life habits now and maintain them throughout their lives, we will raise healthy generations in the future. What should we do about it?
HEALTHY DIET
Unhealthy eating habits are directly linked to 4 of the 10 leading causes of death in the world. Nowadays, more and more people consume processed foods that are high in sugar, salt, saturated fat or trans fat. A heart-healthy diet rich in fruits and vegetables helps protect against heart disease and stroke. Make healthy foods interesting for kids. Choose colorful foods and use them when cooking. Make healthy foods interesting for kids. Review your portions; use smaller plates; Make sure that the portions of fruits and vegetables you consume are larger than those of meat or carbohydrate foods.
PHYSICAL ACTIVITY
Moderate intensity activities performed for 30 minutes five times a week reduce the risk of heart disease and stroke. Examples of moderate-intensity physical activity include:
35 minutes of fast walking,
30 minutes of cycling,
20 minutes of swimming,
Sports such as rope jumping for 15 minutes
or
45-60 minutes of car washing,
45-60 minutes of window or floor cleaning,
30-45 minutes of gardening,
15 minutes of climbing stairs Don't give up.
Those who have a sedentary lifestyle should start with very light exercises and increase the exercise intensity according to their own compatibility.
NO TO SMOKING
Quitting smoking and avoiding passive exposure to secondhand smoke reduces the risk of heart disease and stroke. Every year, more than 600,000 people, including children, die due to secondhand smoke, even though they do not use tobacco. Prohibiting smoking in your home is very important for the future of your family. If you are having difficulty quitting smoking, consult a physician for advice. Take advantage of support services that can help you quit smoking.
REGULAR CHECK
Regular health check-ups are at least as important as these steps. Consult your physician; Have your blood pressure, cholesterol and glucose levels, weight and body mass index (BMI) measured. This way, your risks can be determined. We can determine our lifestyle in line with our doctor's recommendations.
Heart diseases and stroke affect the elderly, men and rich societies more. Yet cardiovascular disease affects both genders. The number one cause of death among women is cardiovascular diseases. It is heart disease that causes the death of 1 in every 3 women. Women need to learn the facts about their risks of cardiovascular diseases.
Children are at risk too! Risks of cardiovascular diseases begin in the fetal period before birth and gradually increase in later childhood as a result of unhealthy nutrition, inactivity and tobacco use.
We must take precautions to raise healthy generations for the future. First, we must love ourselves, value ourselves, and protect ourselves from disease. Health is our number one value in our lives. Let's take care of our hearts. We have loved ones inside. Happy World Heart Day.
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