According to the World Health Organisation (WHO), Cardiovascular diseases (CVDs) are the number 1 cause of death globally, taking an estimated 17.9 million lives each year.
The heart is the most crucial part of a human body, which keeps us alive but is least taken care of. Therefore, every year on 29th September, World Heart Day is celebrated to raise awareness about CVD and how to prevent them. It was first established by the World Heart Federation (WHF) in 1999, in association with WHO. This year the theme is “Use your heart to beat CVD”.
What are CVDs?
Cardiovascular diseases occur when either there are any structural or functional changes in the heart. WHO states that Cardiovascular diseases (CVDs) are a group of disorders of the heart and blood vessels and they include:
- Coronary heart disease
- Cerebrovascular disease
- Peripheral arterial disease
- Rheumatic heart disease
- Congenital heart disease
- Deep vein thrombosis and pulmonary embolism
Complications of heart diseases can lead to heart failure, heart attack, strokes, cardiac arrest, etc.
“Heart attacks and strokes are usually acute events and are mainly caused by a blockage that prevents blood from flowing to the heart or brain. The most common reason for this is a build-up of fatty deposits on the inner walls of the blood vessels that supply the heart or brain. Strokes can also be caused by bleeding from a blood vessel in the brain or from blood clots”, explains WHO.
What Are The Risk Factors?
Several factors define your chances of developing heart disease, including age and heredity. Here are some other risk factors:
- Smoking
- Obesity
- Stress
- High blood pressure
- High blood cholesterol
- Diabetes
- Family history
- Sedentary lifestyle
- Excessive alcohol intake
- Unhealthy food habits, etc.
Key To A Healthy Heart
In order to keep your heart healthy and far away from cardiac diseases, here are some small changes as suggested by WHF, by which we can ‘use our heart to beat CVD’ and fight COVID-19.
Use Heart to eat well and drink wisely
- Cut down on sugary beverages and fruit juices – choose water or unsweetened juices instead
- Swap sweet, sugary treats for fresh fruit as a healthy alternative
- Try to eat 5 portions (about a handful each) of fruit and veg a day – they can be fresh, frozen, tinned, or dried
- Try to limit processed and prepackaged foods that are often high in salt, sugar, and fat
- Make your own healthy school or work lunches at home
- Keep your alcohol intake within limits or avoid completely
Use Heart to get more active
- Aim for at least 30 minutes of moderate-intensity physical activity 5 times a week
- Or at least 75 minutes spread throughout the week of vigorous-intensity activity
- Playing, walking, housework, dancing – they all count!
- Be more active every day – take the stairs, walk or cycle instead of driving
- Stay fit at home – even if you’re on lockdown you can join virtual exercise classes and workouts for the whole family
- Download an exercise app or use a pedometer to keep track of your progress
Use Heart to say no to smoking
- It’s the single best thing you do to improve your heart health
- Within 2 years of quitting, the risk of coronary heart disease is substantially reduced
- Within 15 years the risk of CVD returns to that of a non-smoker
- Exposure to secondhand smoke (passive smoking) is also a cause of heart disease in non-smokers
- So by quitting (or not starting in the first place), you’ll not only improve your health but that of those around you
- If you’re having trouble stopping, ask for professional advice and ask your employer if they provide smoking-cessation services
Use Heart to fight COVID-19
- Wash your hands frequently – use soap and water for at least 20 seconds
- Maintain social distancing – avoid greetings and keep over 2 meters apart
- Avoid touching your face – especially your eyes, nose, and mouth
- Cover up to protect others – always cough or sneeze in a tissue or your elbow
- See medical advice early – call your doctor if you have a fever, cough, or difficulty breathing
- Stay at home, stay informed – follow advice from authorities and health professionals
By maintaining a healthy lifestyle and dietary habits and ensuring daily physical activities, your heart can be healthy and fit. Especially in these tough times of COVID-19, taking care of your heart is more important than ever as people suffering from CVDs are at a higher risk. Therefore, apart from the aforementioned measures, laugh a lot! It reduces stress, boosts the immune system, and is good for your heart.
