Diseases of the circulatory system account for more than half of all deaths from non-communicable diseases, which means that heart attacks and strokes can be confidently assigned the status of the “number one killer” of diseases on the planet.
To value your heart, to take care of it, not to undermine its performance by bad habits encourage cardiologists around the world. World Heart Day is intended to remind that the prevention of heart and vascular diseases is possible and necessary both on a population and personal level.
How can each of us help ourselves today? Thanks to simple preventive measures, everyone can significantly reduce the risk of developing cardiovascular diseases (CVDs) in themselves and their loved ones. To do this, it is necessary to:
- At least 30 minutes of physical activity four to five times a week. It is important to remember that each person’s activity may be different.
- Eat a proper diet: 5-6 servings of fruits and vegetables a day (one serving is approximately one apple or one orange, etc.).
- Limit the salt intake per day to five grams (one teaspoon). Consider the fact that almost all the food you eat contains sodium chloride.
- It is also necessary to control the portion size. Even children need to eat right. Eating too much is a risk for heart disease.
- it is necessary to stop smoking altogether. Active or passive smoking is harmful to your body in both cases.
- Everyone should know his/her blood pressure level! It largely determines the risk of CVD. If your blood pressure is 140/90 and higher, you should consult a doctor!
- Monitor your cholesterol and blood glucose levels once a year from the age of thirty-five. However, if your heredity is unfavorable, checks are recommended from the age of twenty.
By following these simple recommendations, you can reduce the risk of developing heart disease tenfold, and premature death from cardiovascular diseases by 80%.