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A Wonderful Life
Start from the “heart”
September 29, 2024, is the 25th World Heart Day, a day to raise global public awareness of heart health. Cardiovascular disease is considered the leading killer threatening human life and health. According to the “2023 Report on Cardiovascular Health and Disease in China,” the number of people with cardiovascular disease in China has reached 330 million, and cardiovascular disease deaths rank first among the total deaths of urban and rural residents. Cardiovascular disease has become a major public health issue.
The heart is the engine of the human body, the source of power for bodily functions. Heart function plays a crucial role in human health, work, and lifespan. However, the fast pace and high stress of modern life often overlook heart health. Once the heart encounters problems, it will pose serious hazards to human health. The most important aspect of maintaining heart health is to start by changing lifestyle:
01
Maintain an optimistic mindset, try to avoid generating excessive anxiety, tension, and excitement.
02
Regularly undergo physical examinations to determine whether there is overweight, high blood pressure, abnormal blood sugar, or high blood lipids. Early detection of abnormalities and intervention can effectively reduce the risk of heart disease.
03
Moderate exercise can improve the heart’s endurance. Consider engaging in aerobic endurance exercises that involve large muscle groups such as brisk walking, jogging, swimming, tai chi, etc. The level of activity should generally reach moderate intensity.
04
Pay attention to a balanced diet, recommend the Dietary Approaches to Stop Hypertension (DASH), which is a dietary pattern for the prevention and control of hypertension by increasing the intake of vegetables, fruits, fish, and low-fat foods while reducing the intake of red meat, saturated fatty acids, and sweets. The nutritional characteristics of this dietary pattern are five highs and three lows: high in potassium, magnesium, calcium, protein, and dietary fiber; low in fat, cholesterol, and sodium.
05
Avoid smoking and minimize alcohol consumption.
06
Ensure an adequate amount of sleep. Inadequate sleep can lead to the secretion of stress hormones such as adrenaline, which can raise blood pressure and heart rate, increasing the burden on the heart.
Contributed by Liu Yunning, Chronic Disease Center of China Center for Disease Control and Prevention
