Cardiovascular diseases such as myocardial infarction and stroke are two of the leading causes of death in the world, these diseases claim 17.5 million lives a year. This number is on the rise and that is why there is an urgent need to raise awareness about the care that helps strengthen heart health.
On September 29, it was decreed as World Heart Day, an initiative created by WHO, which in collaboration with the World Heart Federation organizes activities in more than 100 countries that provide information and specialized care to the population, in addition to hundreds of events such as races, public talks, scientific forums, exhibitions and sports tournaments to integrate society in a fight of conscience and responsibility for a lifestyle based on prevention.
In addition to these initiatives, you need to take simple steps in your life to stay away from cardiovascular disease. We share 3 recommendations that will be of great help to you:
Maintain an optimal weight. There is a formula to calculate your optimal weight and it works as follows: divide the weight in kilograms by the square of the height in meters (kg / m2). Example: If a person weighs 60 kilos and measures 1.50m the final result would be 26.6. If you think the formula is somewhat complex, you can click here to access a weight calculator.
The World Health Organization estimates that a healthy weight is between 18.5 and 24.9. Values below 18.5 indicate too low a weight. If they are equal to or greater than 25 it would be considered overweight. If you are over 30 it is obesity. At this point you should bear in mind that your desired weight is not always the healthiest, so you should visit your doctor to determine this number more accurately.
Eat a healthy diet. Limit your use of salt, especially if you are hypertensive or have heart failure. It is recommended that the daily consumption be 1 gram.
Substitute low-fat, lean meats for saturated fat, such as beef or skinless chicken. Swap whole dairy for lactose-free ones and butter for olive oil.
Exercise. People who are not physically active have a higher risk of heart attack compared to those who exercise regularly.
Physical activity is not only essential to keep fit, it reduces stress, lowers blood pressure, helps control blood sugar levels, among others. Remember, you must do physical activity at least 3 times a week for at least 30 minutes, you do not need to carry out a complicated exercise routine, even walking that period is a great help for your body.
Staying healthy requires perseverance, and we know that adapting to new eating and physical activity habits can be complicated, but not impossible, and there is no better motivation to do so than your well-being