World Heart Day: Simple tips for keeping your heart happy!

Team Udayavani, Sep 29, 2024, 5:36 PM IST

Representative image (source: iStock)

Today is World Heart Day, a global campaign initiated by the World Heart Federation to raise awareness about heart health.

Why the Fuss About Heart Health?

You might wonder, why are people making such a big deal about heart health? Well, our lifestyles have become more fast-paced than ever. Between quick bites of junk food, long hours at work, and Netflix marathons, it’s easy to overlook the importance of heart health.

Did you know cardiovascular diseases (CVDs) are responsible for nearly 18.6 million deaths globally each year? According to the World Health Organization (WHO), CVDs remain the leading cause of death worldwide, with 85% of these deaths attributed to heart attacks and strokes.

With such staggering statistics, prioritizing heart health has never been more important. However, the good news is that 80% of premature deaths from CVDs can be prevented by controlling risk factors such as poor diet, lack of exercise, and tobacco use. This World Heart Day, let’s take some simple yet effective steps to safeguard our hearts.

Simple Tips for a Healthy Heart

1. Stay Active
   Physical activity can significantly reduce your risk of heart disease. The WHO recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous activity per week. Whether it’s walking, jogging, or cycling, regular movement strengthens your heart and lowers cholesterol levels.
2. Balanced Diet is Key
   The WHO advises reducing salt intake to less than 5 grams per day to lower blood pressure and reduce the risk of heart disease. Eating a balanced diet rich in fruits, vegetables, whole grains, and healthy fats (like nuts and olive oil) helps reduce cholesterol levels and keeps arteries clear.
3. Manage Stress
   Chronic stress can contribute to heart disease by raising blood pressure and leading to unhealthy habits like overeating or smoking. The American Heart Association (AHA) suggests incorporating relaxation techniques such as deep breathing, yoga, or meditation into your routine to mitigate stress and protect your heart.
4. Quit Smoking
   Smoking is a significant contributor to heart disease. WHO statistics show that smokers are twice as likely to suffer from a heart attack compared to non-smokers. Quitting smoking drastically reduces your risk of heart disease within just a few years.
5. Regular Health Check-ups
   Regular health check-ups are crucial for monitoring blood pressure, cholesterol levels, and blood sugar levels. According to the WHO, early detection and management of these factors can prevent up to 50% of CVD-related deaths.

A Global Commitment to Heart Health

This World Heart Day, let’s take inspiration from global health organisations that emphasize the importance of prevention. The World Heart Federation’s theme for this year is “Use Heart, Know Heart,” which encourages individuals to better understand their heart health and take proactive steps towards a healthier life.

On this World Heart Day, let’s make a promise to be more mindful of our heart health. Small changes today can lead to a stronger, healthier tomorrow. After all, a happy heart equals a happy life!