World Heart Day "Use Heart, Know Heart"

 
World Heart Day  is celebrated on September 29th to raise awareness about heart disease and promote healthy heart habits. This year's theme is "Use Heart, Know Heart"
Healthy lifestyle plays a crucial role in maintaining a healthy heart. These small simple steps  can increase your heart's health. Knowing is not enough, doing is the key .
1. Regular exercise
Use it or lose it . This applies to all organs including heart .Engaging in physical activity for at least 30 minutes a day can help improve heart health. Activities like walking, jogging, swimming, or cycling are great options.
2. A balanced diet
Consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can support heart health.  Avoid processed foods , sugars and salt as much as possible
3. Adequate hydration
Drinking enough water throughout the day helps maintain healthy blood flow and prevent dehydration, which can strain the heart.
4. Portion control
Obesity puts strain on the heart, so aim to achieve and maintain a healthy weight through a balanced diet and regular exercise.Monitoring portion sizes can prevent overeating, excessive caloric intake, and weight gain, which can contribute to heart disease. Eat 1-2 cups of vegetables before eating the other foods in each meal .

5. Reduced sodium intake
The World Health Organization suggests a limit of 2,000 mg of sodium a day can help control blood pressure and reduce the risk of heart disease. Most of the processed foods have high sodium content so avoid them . Even a slice of whole-wheat bread contains about 150 mg of sodium. So a sandwich could have at least 300 mg of sodium even before adding vegetables or meats. Add as little as possible salt to cooked food at home
6. Minimizing  stress
Positive relationships . Find work life balance . Limit  social  media . Engage in hobbies , social work etc . Have a pet at home if possible  to decrease stress levels .
7. Quitting smoking
Smoking damages blood vessels and increases the risk of heart disease. Quitting smoking or avoiding secondhand smoke can significantly improve heart health. Avoid all forms of tobacco
8. Regular sleep schedule
Prioritizing adequate sleep of 7-9 hours per night helps reduce the risk of heart diseases like heart attack, high blood pressure, and obesity.
9. Avoid alcohol
10. Regular health check-ups 

Measure  BP, Sugar  and cholesterol levels at least once per year for adults over 30 yrs of age . 

Bottomline: Healthy lifestyle is the most important step  for preventing heart disease .