Love your heart. September 29 - World Heart Day

Friday, 29 September 2017, 20:21

Sure, you knew people who died due to cardiovascular disease. In such cases, it is usually said that the heart could not stand.

And did you think that you have to withstand it? And why?

Indeed, most people die because they have not saved their hearts.

Cardiovascular disease is the number one killer in the world, which causes more people to die than for any other reason.
Ukrainians on average live 10 years less than Western Europeans and die in more than half of the cases (67% of all deaths), due to cardiovascular disease.

One in three Ukrainians aged 18 to 65 has high blood pressure, which increases the risk of cardiovascular disease.

The incidence of hypertension among young men is increasing.
According to the World Bank, every fifth Ukrainian aged 18-24 suffers from hypertension. And one third of them do not even know about their illness.
Many of these diseases and deaths can be avoided, and there is no need for superstition or radical steps to do this.
We are lucky: cardiovascular diseases are caused by not unpredictable viruses, for spreading which it is necessary to sneeze sick person, not bacteria, which is more and more difficult to kill antibiotics.
The reason for cardiovascular disease is often our habits, and it is easier to fight, it's just to love your heart and take care of it.

If you follow the 9 simple tips from The National Health Service in England, the risk of developing cardiovascular disease can be significantly reduced.

1. Quit smoking if you are still doing it.
This will be the best solution for the health of your heart.
Smoking is one of the main causes of cardiovascular disease. After a year without smoking, the risk of heart attack is halved, compared to the smoker's risk.
In Ukraine, a free hot line "I rush to smoke" works: 0-800-50-55-60. Call, and experts will help you cope with tobacco dependence.


2. Be active.
Up and down: Physical activity can reduce the risk of developing heart disease.
This is an effective way to raise your mood and avoid the effects of stress. Give 1.5 hours cardio every week. Take 30 minutes 5 times a week.
It can be any kind of activity that makes you breathe heavier, and your heart - to fight faster.


3. Keep track of weight.
Excessive weight increases the risk of cardiovascular disease.
Eat a healthy, balanced meal. Eat vegetables and fruits every day, and as much as possible from fat and sugar.


4. Eat more fiber.
At least 30 grams a day.
Where to take fiber? Use whole grain bread, porridge from whole grains (which is less processed grain, then better), fruits and vegetables.
The latter is also a good source of vitamins and minerals. Eat at least 5 servings of various fruits and vegetables daily: add some in porridge, others - toegg.


5. Reduce the number of saturated fats in the diet.
When you are eating too much high in saturated fat, blood cholesterol levels may increase.
Take advantage of low-fat meat (poultry, rabbit) and low-fat foods.


6. Use less salt.
To make blood pressure normal, remove the salt from the table, add less salt during cooking.
As soon as you get used to less salty food, you can completely abandon salt.
Beware of finished products with high salt content. Most of the salt we eat is in the food we buy.
The recommended daily rate of 5 grams of salt is about one teaspoon.


7. Eat fish at least twice a week.
Including a portion of oily fish, as it is a powerful source of omega-3 fatty acids that protect against heart problems.
Pregnant women and those who are breastfeeding should not take more than two servings of fatty fish a week.


8. Less alcohol.
Do not forget that alcohol is high in calories, and excessive intake can not only add weight but also increases the risk of cardiovascular disease.


9. Read the labels on foods.
When shopping, you should read the labels on the products and check their calorie content, fat content, salt and sugar content.
This habit will help you make the best choice for your heart.


September 29 - World Heart Day, a good time to remind yourself and others that even small changes are of great significance.

Tell us about how you energize your heart, share stories from the hashtag # YaLyublSvoEserce and inspire your example of others.


According to Vladislav Zbanatsky, deputy director general of the Center for Public Health for the supervision of non-communicable diseases, specially for UP of Life


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