September 29 is World Heart Day, an occasion that reminds us of this very powerful muscle that works 24/7, day and night, in good times and bad.
According to the World Heart Foundation, which organizes this worldwide campaign, 17,500,000 people die every year from cardiovascular disease, including heart disease and stroke. And the foundation adds…
Cardiovascular disease is the world’s number one killer today. But it doesn’t need to be this way. By making just a few small changes to our lives, we can reduce our risk of heart disease and stroke, as well as improving our quality of life and setting a good example for the next generation.
This year’s theme, “My Heart, Your Heart” focuses on making these promises* to maintain a healthy heart:
– A promise to our families to cook and eat more healthily
– A promise to our children to exercise more and help them to be more active, to say no to smoking and help our loved ones to stop
– A promise as a healthcare professional to help patients give up smoking and lower their cholesterol
– A promise as a policymaker to support policies that promote healthy hearts
– A promise as an employee to invest in heart-healthy workplaces.
Our lifestyle can help our hearts grow stronger – literally! And here’s what you can do to fulfill those promises.
Stop smoking! If you’re a smoker, do yourself – and your heart – a favor. Quitting this habit means you also take control of your heart health, as smoking is one of the top risk factors for developing heart disease.
Make sure that you get at least 30 minutes of exercise, five or more days a week. Exercises don’t have to take long, and you don’t really need fancy gym equipment. You can always walk briskly, jog, or bike your way to or from the office; and at home, you can make use of your stairs.
Pour your heart out. Stress from overworking, or simply because of the rapid pace of our lives, affects the whole body and the heart. Take time to do the things that lighten your mood: go out and see the sun, read a book or listen to your favorite music, talk to a friend when you’re feeling down.
Laugh out loud. This isn’t just the usual LOLs on social media, but doing things that make you laugh; after all, research suggests that laughing may help maintain a healthy heart because it lowers stress hormones and decreases inflammation in the arteries.
Put your heart into your relaxing hobbies. Your life doesn’t only about work. Your hands aren’t only made for smartphones. Hobbies like knitting and woodworking relieve pressure and stress, and also make you feel contented. And as a bonus, your outputs will also make your family, special someone, or friends happy!
Make your hands work. Be active at home and do housework like cooking, cleaning, or washing clothes. Not only they count as simple cardio exercises but they also burn calories, helping trim that extra inch in your waist. Give it a twist and do these chores to invigorating music!
Go fish. Make a point of adding fish to your diet, at least twice a week, because they are rich sources of omega-3 fatty acids, which can help maintain a healthy heart. Who can resist a freshly cooked dish with salmon, sardines, or tuna?
Eat healthily. Reduce salt because it can be bad for your blood pressure. Cut down on unhealthy fats to reduce your risk of heart disease. Limit your sweet intake, and as much as possible, stay away from artificial sweeteners because they can cause diabetes.
Engrave vital details of your heart. If you know you’re at risk of heart problems, better keep records of your blood pressure, blood sugar and cholesterol levels, triglycerides, and other important health information. This will not only help you maintain optimal levels that keep your heart healthy, it can also inform doctors when you go for a checkup, or help first aid responders identify what you need in case of emergency.
*The promises are lifted directly from the World Heart Federation’s website.
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