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Wednesday, December 07, 2022

Taking care of heart health requires following a healthy diet and doing physical activity.

September 29 is World Heart Day, which is an essential organ for survival, responsible for sending blood, and transporting oxygen and nutrients to all tissues of the body.

Cardiovascular disease (CVD) is the leading cause of death in the world and is related to preventable risk factors such as smoking; sedentary lifestyle; excess weight; and excessive alcohol consumption.

According to statistics from the World Heart Federation, about 18 million people die each year from this cause, which represents a third of the world’s population.

Under the slogan “Use a heart for every heart”, this year’s campaign focuses on activities that bring the population closer to heart health care, asking how the heart is best possible for humanity, nature and each individual. way to be used. Because heart health matters to every beating heart.

For this reason, the Ministry of Public Health publishes information on cardiovascular diseases, their prevention, control and treatment.

It is advisable to eat healthy, exercise every day and not smoke. Also, control the body weight as per the advice of the doctor or nutritionist.

change in eating habits

It is recommended:

  • Reduce consumption of sweetened beverages.
  • Prefer water or natural juices without sugar.
  • Swap the sweet treats for fresh fruit.
  • Try to consume five servings of fruits and vegetables per day.
  • If you drink alcohol, preferably red wine, in recommended amounts: one 140-milliliter glass for women and two glasses for men.
  • Limit your intake of processed foods, which are often high in salt, sugar and fat.

healthy nutrition:

  • Vegetables and fruits of different colors
  • Lean beef, up to twice a week
  • skinless chicken
  • fish, at least once a week
  • substandard dairy
  • fresh and natural food
  • Replace salt with spices, aromatic herbs and natural spices.

harmful effects of salt

Myocardial infarction and cerebrovascular accident (CVA) are recognized as the main causes of premature death in recent times.

One form of prevention is to reduce the amount of salt in foods. Excessive sodium intake can cause or promote high blood pressure and increase the risk of heart disease and stroke.

It is estimated that Argentina, in general, consumes an average daily salt intake of more than 11 grams, more than twice the amount recommended by the World Health Organization. The body recommends an intake of 5 grams per day for adults and a small amount for children up to 15 years of age.

A high percentage of salt enters the body through processed foods such as breads, cheeses, preserves, cold meats and packaged foods. Therefore, it is recommended:

  • When manufacturing food products, reduce the concentration of salt.
  • Encourage less consumption of salt in schools, canteens, hospitals, workplaces etc.
  • Choose a finished product with a low salt content.
  • Do not keep salt shakers on the table.
  • Reduce the amount of salt in food.
  • Cook in low salt.
  • Make it a habit for children to eat unprocessed foods without salt.

Benefits and keys of physical activity

The Argentine Society of Cardiology says:

  • The health benefits of regular physical activity are undeniable.
  • It is essential for the prevention of cardiovascular diseases and is important in the control of risk factors.
  • It not only helps in taking care of the heart, but also helps in managing stress, anxiety and suffering.
  • Getting 30 to 60 minutes of physical activity daily is recommended. Walking is a good way to start.
  • Even during working hours, it’s important to take active breaks, move around, walk if possible.
  • Before starting a demanding physical activity routine, it is important to consult a cardiologist.

protective and risk factors

To avoid the harmful effects of a sedentary lifestyle, it is recommended to walk for at least half an hour a day or climb stairs for seven minutes. On the other hand, it is essential to not smoke, to rest well and to have regular checks of blood pressure, cholesterol and blood sugar.

They are risk factors for heart diseases, tobacco use, overweight and obesity in childhood and adults, sedentary lifestyle, high blood pressure, diabetes, stress and high blood cholesterol.

It is not necessary to go to the gym to do physical activity. You can go for a walk, ride a bike, dance, jog, play sports.

CVD and COVID-19

It is important that all people at risk for heart disease, such as high blood pressure, diabetics and people over the age of 60, are vaccinated against the coronavirus. Similarly, the indicated drug should not be discontinued even if there are no symptoms.

Patients with diabetes, hypertension or those who have had a myocardial infarction or cerebrovascular accident (CVA) should pay attention to these symptoms, which may indicate a decompensation and consult a doctor immediately:

  • Chest pain that is excruciating and often radiates to the arms, neck, or back.
  • Edema of recent appearance or worsening of previous ones.
  • Sudden feeling of shortness of breath.
  • Sudden pain in lower limbs with change in color or temperature.
  • Fainting, fainting
  • New onset heartbeat (rapid heartbeat).
  • Difficulty speaking, numbness in hand, or loss of strength or emotion in any part of the body.
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