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Prevention of Cardiovascular Disease, Heart Care Action Starts Now

by Amélie Poulain
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On September 29th, it is booked by World Heart Federation as World Heart Day, reminding everyone to pay attention to cardiovascular health, notice various warnings, and take daily care. World Heart Day is based on “Use HEART” this year and looking forward to everyone paying more attention to heart health.


The central axis of World Heart Day this year is “Use HEART” and looking forward to everyone paying more attention to heart health and daily care. (Photo via unsplash.com)

Taipei, TAIWAN (Merxwire) – On September 29th, it is set by World Heart Federation as World Heart Day, reminding everyone to pay attention to cardiovascular health at any time, protect the heart, notice various warnings, and not ignore its extremely high mortality. Cardiovascular disease is also listed as a fatal killer the cause of global death by the World Health Organization. The central axis of World Heart Day this year is “Use HEART”, and we all look forward to everyone paying more attention to heart health.

According to statistics from the Ministry of Health and Welfare in Taiwan, heart disease is 2nd in the top ten causes of death in 2021, and the fourth is cerebrovascular disease. Coupled with the number of other cardiovascular diseases such as hypertension, more than 53,000 people died of cardiovascular-related diseases in 2021, and the number of people continued to rise. According to the changes in national nutrition and health from 2017 to 2020 announced by the Health Promotion Administration (HPA), the blood lipid f one-fifth of people in Taiwan exceeded the standard, and the age of cardiovascular diseases also decreased year by year. Therefore, we should focus on cardiovascular problems.

The main axis of 2022 is “Use Heart"

The main axis of World Heart Day this year is “Use Heart”, which takes you to understand your heart from the three major aspects and maintain cardiovascular health.

  1. Use HEART for Humanity: Every Year, more than 18 million people die from cardiovascular-related diseases in the world, and three-quarters of them are from low and middle-income countries. It is hoped that through the activities of World Heart Day, everyone will know how to take good care of cardiovascular health in life to prevent diseases so that more people can receive proper treatment.
  2. Use HEART for Nature: Research shows that the growing problem of air pollution in recent years not only causes various respiratory diseases but also increases the risk of stroke and myocardial infarction. Statistics have found that about a quarter of deaths from cardiovascular disease is related to air pollution. Therefore, we remind everyone to commute by walking, taking public transportation, and cycling to maintain a healthy heart and love the earth.
  3. Use HEART for You: The World Heart Federation specifically mentioned that in addition to lifestyle habits and environmental pollution, studies have confirmed that “psychological stress” can greatly increase the risk of a heart attack. When a person is in depression or anxiety, the heartbeat and blood pressure will increase, and after the autonomic nervous system and hormones are stimulated, the cardiovascular system will involuntarily contract, increasing the risk of coronary vascular disease. Long-term negative emotions will increase the concentration of cortisol and catecholamines, and the resistance of blood flow and blood vessels will also increase, which may evolve into high blood pressure or arteriosclerosis. So in the stressful modern environment, allowing yourself to relax and sleep well at the right time can make your heart healthier.
Starting attention to heart health from daily diet. (Photo via unsplash.com)

Daily 10 major heart care methods

The American Heart Association proposes 10 methods to protect the heart, let us start to do a good job of daily heart health care from now on.

  • Maintain normal weight: Studies have found that for every 1-inch increase in waist circumference, the risk of heart failure increases by 11%. Obesity is also one of the leading causes of cardiovascular disease, so keep an eye on your weight, waistline, and body fat.
  • Eat more fruits and vegetables to supplement dietary fiber: Modern people generally suffer from insufficient dietary fiber intake because they often eat out. Therefore, pay attention to eating 3 servings of vegetables and 2 servings of fruit a day to reduce the risk of cardiovascular disease.
  • A diet based on crude fiber and whole grains: Avoid refined starches, such as sweet or oily pastries and biscuits. Taking oat, rye, quinoa, brown rice, millet, barley and other grains as staple food can effectively regulate blood lipids and lower blood sugar.
  • Supplement plant protein and seafood: Because red meat has more saturated fat, it is easy to cause a cardiovascular burden. Therefore, when ingesting protein, you can give priority to plant and seafood proteins, such as beans, soy milk, tofu, shrimp, and fish.
  • Intake of cold-pressed vegetable oils with a high proportion of unsaturated fatty acids: The American Heart Federation recommends that the intake of fats with high unsaturated fatty acids is better for cardiovascular health, especially if the monounsaturated fatty acids are higher than the polyunsaturated fatty acids. Among them, the equal ratio of Omega-3 and Omega-6 is the best, and olive oil is a good choice.
  • Avoid processed foods: Processed foods are usually high in sodium and contain more food additives, which are more likely to cause a cardiovascular burden. Some are cooked by frying or baking, such as hot pot ingredients, fried foods, hot dogs, etc. It is recommended to eat as little as possible.
  • Cultivate eating habits of less sugar: WHO recommends that the daily sugar intake should not exceed 10%of the total heat, and it is better to control below 5%. Because too much sugar will be converted into fat accumulation in the body, causing cardiovascular burden, and also causing the body to be in a state of inflammation.
  • Cultivate a light diet for less salt: Most people recommend that the daily sodium intake is 2400 mg, about 6 grams of salt. If it is a patient with hypertension, it is recommended that the daily intake of sodium is 2000 mg, which is better at no more than 5 grams of salt.
  • Try not to drink or drink less: drinking will make our pulse faster and stronger, and increase blood pressure. Excessive drinking will increase heart disease and stroke risk. Long-term alcoholism will also have Cardiomyopathy danger, so it is better not to drink or occasionally drink.
  • Develop daily good habits and lifestyles: Cultivate the above-mentioned diet and life recommendations into daily habits, with regular schedules and appropriate aerobic exercises to maintain cardiovascular health and reduce disease risks.

If you always eat out, remember to avoid fried food, bread and cake made of refined starch, and hand-shaking drinks containing high sugar to reduce the risk of heart disease. If you have smoking habits, it is recommended to abstain from now on, because smoking will not only cause oral cancer or lung cancer but also cause blood viscosity and arteriosclerosis, increasing the risk of cardiovascular disease by 2 to 7 times. The heart is the most important motor of the human body and it must not be neglected. Now add the ranks of protective hearts to develop a healthy living habit.

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