A common cause of death is cardiovascular disease. Can we protect ourselves in any way? Yes, you can do this by strengthening your heart!
Many of us take our hearts for granted, even though that is what gives power to our entire body. It allows us to love, laugh – and live our lives to the fullest.
However, a few small changes every day are all that is needed to make a lasting difference to our heart health and refuel the “heart battery”.
Causes nearly 20 million deaths each year
World Heart Day was founded in 2000 to inform people around the world that cardiovascular disease and stroke are the world’s leading causes of death – and the cause of about 17.3 million people losing their lives each year.
The day occurs annually on September 29 and is an initiative of the World Heart Federation organization. It is their, and also the world’s, largest platform when it comes to raising awareness about cardiovascular disease, that is, cardiovascular disease.
Each year, the celebration has a new theme, which will reflect important issues and topics related to heart health.
For this year’s World Heart Day, the message that the organization wants to reach is with the wish that everyone understands what they can do to “refuel” their hearts and thus maintain the opportunity to live life to the fullest. They write on their website that they want to get our hearts to be the very core of our health – and that it is easy to give them the care they deserve.
1. Exercise an hour a day
Women who exercised moderately for 60 minutes or hard for 30 minutes a day were at 46 percent lower risk of heart failure, according to a study by the American Heart Associaton. But even if you don’t have the time to set aside that time, you can still get positive results from fewer workouts. A little exercise is better than no exercise, according to the researchers.
2. Stop smoking
The risk of heart disease and stroke is two to four times higher for people who smoke than for non-smokers, according to a campaign by the American Heart Association. In addition, they believe that the risk is 25 percent greater for female smokers to develop heart disease than for men who have the same habit.
3. Think positive
Optimism and joy reduce the risk of developing heart failure, especially for those who have relatives who have had such diseases. According to research, it may be because a positive attitude makes you feel less stressed, which can reduce the risk of heart failure.
4. Keep track of your mental health
Women under 55 who suffer from moderate to severe depression are more than twice as likely to develop serious heart problems like heart attacks, for example, according to research published in the Journal of the American Heart Association. So if you suspect you are depressed, you should contact your doctor or psychologist for help.
5. Mediterranean cuisine
Fill the plate with lots of fruits and vegetables. Add plant-based protein sources such as beans, nuts, and olives that also contain beneficial, polyunsaturated fats. They help keep blood pressure down and lower LDL cholesterol. Those who eat Mediterranean foods have a 30 percent lower risk of heart disease, according to a study in The New England Journal of Medicine.
6. Start running
All type of exercise is good for the heart, but running seems to have some extra positive effects. Even if you keep a steady pace and don’t run regularly, the risk of dying of heart failure is reduced by 45 percent, according to a new study published in the Journal of the American College of Cardiology.
7. Drink less soda
Soft drinkS can damage the heart, according to a study by the European Heart Association. The researchers suspect that it is affecting the pulp’s diuretic effect due to the high caffeine and sugar levels. The consequence is that potassium – which is essential for cardiac function – is flushed out of the body. Cut down on the soda as much as possible and do not switch to light soda. Sugar-free alternatives can lead to weight gain and overweight, which also adversely affects the heart.
8. Care for your love relationship
A healthy love relationship can strengthen the heart. People who do not feel emotionally supported by their partner are at greater risk of getting atherosclerosis that can eventually lead to heart attack, according to a study in the journal Psychological Science. The researchers believe that it may be because when you do not feel that you get the support you want, you become more stressed. And stress has negative effects on heart health. So nurture your relationship and make sure to try to support and show understanding to each other!
9. Use dental floss daily
The risk of women suffering from heart disease doubles if she has gum problems, according to the Academy of General Dentistry. When the gums begin to bleed, bacteria enter the mouth with the blood, which can cause inflammation that in turn stresses the heart. Keeping your gums healthy by using dental floss daily is one of the best ways to release unwanted bacteria into your mouth.
10. Sleep well every night
Lots of research indicates that our sleep habits affect the risks of developing heart disease. Insomnia can increase the risk of having a heart attack, according to a study from the Norwegian University of Science and Technology. If the quality of sleep is poor, the risk of hypertension increases, which can also lead to heart attack, according to a study published in the Hypertension: Journal of the American Heart Association.