Healthy Eating, Sleep And Hobbies Help The Heart

This year, World Heart Day is dedicated to heart failure .

Cardiovascular disease is the most common cause of premature death. Over 90% of deaths in the world and more than 50% in Europe are the result of them. Bulgaria is no exception to the negative statistics and 65% of the total mortality of the population is caused by cardiovascular diseases.

Myocardial infarction is the cause of death in more and more men of active age. The trend is also increasing in deaths caused by cerebrovascular disease. In recent years, hypertension begins earlier and there is a "rejuvenation" of the disease.

The cardiovascular system is constantly exposed to various risk factors that damage the heart and blood vessels and often have fatal consequences.

Irreversible risk factors for cardiovascular disease are advancing age, male gender, hereditary predisposition. Reversible risk factors are smoking, lipid disorders, obesity, especially when associated with a large abdominal circumference, high blood pressure, lack of physical activity, high blood sugar or diabetes, psychological stress.

Another reason for the development of cardiovascular disease in the modern world is the polluted air we breathe. Dirty air can be a sufficient stressor, leading to myocardial infarction, heart failure and death.

Most of the reversible factors are influenced by diet . By changing our diet, we can significantly reduce the likelihood of cardiovascular disease. High animal fat intake is associated with increased levels of total and "bad" cholesterol, while vegetable fats and fish fats can reduce total and "bad" cholesterol in the blood. Plant foods, on the other hand, contain fiber, which helps flush cholesterol out of the body.

The risk of cardiovascular disease can be reduced by including more vegetables and fruits, grains and legumes, nuts and seeds in the menu. It is recommended that milk and dairy foods be low in fat and that salt consumption be limited to 5 g per day. It is important to eat mostly home-cooked food and to avoid semi-finished products, confectionery, pasta and sugary drinks. Consumption of animal fats should be limited and avoid eating large amounts of food, especially in the evening.

Here are some easy ways to help your heart:

It takes at least 8 hours of sleep a day. This helps lower blood pressure and speeds up metabolism. Regular moderate physical activity is the basis for the prevention of cardiovascular disease. Necessary physical activity for adults includes exercise or sports 30 minutes a day 5 times a week. It doesn't have to be aerobics or fitness, it can take the form of a walk in the park, climbing stairs or walking, instead of using public transport. Stress management techniques such as meditation, yoga and hobbies also have a very beneficial effect on the cardiovascular system.

Regular preventive examinations by a personal physician and timely consultations with specialists (cardiologist, endocrinologist, nutritionist, psychologist) if necessary and control of blood pressure, blood sugar and total cholesterol play an important role in the early detection of cardiovascular disease and their treatment.