September 29 - World Heart Day

The World Heart Day was first organized in 1999 on the initiative of the World Heart Federation. This campaign was supported by the World Health Organization (WHO), UNESCO, and other significant organizations. Initially, the Day was celebrated on the last Sunday of September, and since 2011, it has had a fixed date – September 29.

Cardiovascular diseases are the leading cause of death worldwide. These diseases include ischemic heart disease (heart attacks), cerebrovascular disease (stroke), high blood pressure (hypertension), peripheral artery disease, rheumatic heart disease, congenital heart disease, and heart failure.

The main risk factors for cardiovascular diseases are:

- high blood pressure;

- high blood cholesterol levels;

- smoking;

- insufficient consumption of fruits and vegetables;

- overweight;

- excessive alcohol consumption;

- sedentary lifestyle;

- stress.

Prevention of Cardiovascular Diseases

1. Healthy Eating. This involves reducing fatty and fried foods, confectionery fats, caffeine, salt, sugar, and chicken eggs in the daily diet, and introducing marine fish, lean poultry (skinless), legumes, and whole grains. It is important to increase the consumption of vegetables, fruits, and berries in the diet to at least 500 grams daily.

2. Weight Management. All individuals should monitor their weight; if it increases, it is necessary to follow a low-calorie diet and engage in physical activity. It is important to know your Body Mass Index (BMI), which, according to the World Health Organization (WHO) classification, should be within the normal range of 18.5 – 25 kg/m².

3. Combating Sedentary Lifestyle. Walking in fresh air (for at least 30 minutes daily), engaging in sports and physical activities with adequate load, and avoiding frequent use of cars or elevators all reduce the risk of developing heart and vascular pathologies.

4. Quitting Bad Habits. This involves voluntarily quitting smoking, alcohol, and drugs, or overcoming these harmful dependencies with the help of specialized treatment.

5. Stress Management. The ability to adequately respond to minor setbacks, pleasant communication with like-minded people and hobbies, a proper work-rest regime, adequate sleep, and music therapy – all these measures will help reduce the number of stressful situations.

6. Blood Pressure Self-Monitoring and Timely Reduction. This involves regular blood pressure measurement according to the recommendations of the European Society of Cardiology or, in the presence of alarming symptoms, systematic intake of prescribed medications. Normally, blood pressure should not exceed 140/90 mm Hg.

7. Systematic Preventive Examinations. Individuals at risk of developing cardiovascular diseases or noting elevated blood pressure during self-measurement should visit a doctor promptly, follow their recommendations, and undergo preventive examinations (blood pressure measurement, pulse, ECG, Echo-CG, blood tests, etc.).

8. Regular Blood Cholesterol Monitoring. All individuals over 30 years of age should have their blood cholesterol levels checked annually. The maximum permissible blood cholesterol level is 5 mmol/L.

9. Regular Blood Sugar Monitoring. Individuals over 40-45 years of age should have their blood sugar levels checked annually. The maximum permissible blood sugar level is 6.1 mmol/L.

10. Medication Intake. This involves taking medications prescribed by a cardiologist for individuals at risk of developing cardiovascular diseases.

You have the power to create a healthy lifestyle environment at home!

Stay healthy!

State Institution "Rassonsky RTCGE", September 2024