Happy World Heart Day. Originally, World Heart Day was established by the World Heart Federation and the World Health Organisation to increase the awareness of cardiovascular diseases, including coronary heart disease, hypertension, cardiac arrest, heart failure, heart attack, and stroke to name a few. According to the Australian Institute of Health and Welfare, in 2018 cardiovascular disease was the cause of death for 41’800 Australians, which made for 26% of deaths that year. Your heart affects every part of your body, and it’s important to protect your heart for a long and happy life, but the fundamental question is: how do we protect our heart?
Eating healthier is a simple change to make to help protect your heart and reduce your risk of developing a cardiovascular disease. Through eating more nutritious foods, and removing unhealthy fats from your eating lifestyle, you can fuel a protected heart, and reduce your cholesterol levels and blood pressure. A few healthy food tips to protect your heart are by eating vegetables, fruits, wholegrains, fish, seafood, legumes, nuts, seeds, eggs, chicken, milk, yoghurt, and cheese. Additionally, when cooking up a storm in the kitchen, use healthy fats and oils to your dish, such as olive oil, canola, sunflower, peanut, or soybean.
If you’re a smoker, there is no better time to quit than the present. Smokers are four times as likely of having a heart attack, stroke, or angina (a chest pain caused by reduced blood flow to your heart) and are three times as likely to die from a cardiac death than to non-smokers. According to the World Heart Federation, people who second-hand smoke, whether intentionally or unintentionally, are equally at a serious increased risk of cardiac disease. Within one day of quitting smoking, your heart rate will slow down, and your blood pressure will drop slightly. Within two to three months, your ability to taste and smell will improve, and the blood flow to your hands and feet will improve. Within one year, your risk of a heart attack is significantly reduced. Lastly, within two to six years, your potential risk of developing a cardiac disease will return to a similar, or the same level as a non-smoker.
Getting plenty of exercise is a great way to protect your heart. Equally, keeping your body at healthy weight limit will protect you from high cholesterol, high blood pressure, and high blood sugar, which can lead to a cardiac disease. It can be daunting to find the time to exercise between work commitments, family obligations and a social life. The first step into regular exercise is by starting small. If you start by exercising a rigorous routine, your body may quickly become defeated and exhausted. The goal is to get your body moving, so start by exercising ten minutes a day, and steadily build your tolerance into a workout routine that will work for your schedule and body. If you can, get between two to five hours of physical exercise, or physical activity a week to get your body on the right track.
Your heart is equally as important as you. The Heart Foundation is working earnestly and diligently towards achieving an Australia being free from cardiac diseases. This year on World Heart Day, raise awareness to your family and friends on heart health, how they can protect their hearts, and what small changes can be made in your life for a happier, and healthier heart. If you, a friend, or a family member believe you may have high blood pressure, or high cholesterol, remember to visit your general practitioner for a regular check up to protect your heart and body from potential life-inflicting diseases. Together, we can beat the heartbreak caused by cardiac disease.
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