The heart, an organ the size of a fist in the center of our chest, is responsible for pumping blood to every corner of the body. Every day, it beats tirelessly about 100,000 times, pumping 5 to 6 liters of blood per minute, and beats more than 2.5 billion times in a lifetime. Make sure that every cell gets nutrients and oxygen while taking away waste products. Imagine if the heart stopped working, the tree of life would no longer grow. Therefore, it is especially important to maintain heart health.
How much do you know about heart disease?
When we talk about heart health, heart disease is an unavoidable topic. Heart disease includes a variety of different diseases, such as coronary artery disease, myocardial infarction (commonly known as "heart attack"), heart failure, etc. According to the World Health Organization, heart disease is the leading cause of death worldwide, killing about 17.9 million people each year.
There are several major culprits that lead to heart disease:
1. Chronic diseases: such as high blood pressure, diabetes, high cholesterol, etc.
2. Genetic factors: A family history of heart disease increases the associated risk.
3. Stress: Prolonged mental stress is also a factor that cannot be ignored in the cause of heart disease.
4. Bad lifestyle habits: including smoking, excessive alcohol consumption, high-fat diet, lack of exercise, etc.
A "distress signal" from the heart
The heart is strong, but it is also fragile. It's important to pay attention when it signals the following:
1. Chest pain or pressure: especially worse with exercise or emotional agitation.
2. Difficulty breathing: especially when lying flat.
3. Palpitations: The heart beats too fast, too slow, or irregularly.
4. Extreme fatigue: Feeling unusually tired after daily activities.
5. Syncope or dizziness: Suddenly feeling lightheaded or unconscious.
Everyday habits hurt the heart
1. Smoking: Smoking is one of the leading causes of heart disease. Nicotine and other chemicals in tobacco can damage the heart and blood vessels, increasing the risk of heart disease.
2. Unhealthy diet: Eating habits high in fat, salt, and sugar can increase the risk of heart disease. These foods can lead to problems such as high blood pressure, high cholesterol, and obesity.
3. Lack of exercise: Lack of physical activity increases the risk of heart disease. Regular moderate-intensity exercise can help keep your heart healthy.
4. Excessive alcohol consumption: Drinking alcohol in moderation may be good for the heart, but excessive alcohol consumption can damage the heart muscle, causing irregular heartbeats and increasing the risk of heart disease.
5. Excessive stress: Long-term stress and anxiety can have a negative impact on the heart and increase the risk of heart disease.
6. Not getting enough sleep: Chronic sleep deprivation increases the risk of heart disease. Adults typically need 7 to 9 hours of sleep per night.
7. Neglect of health check-ups: Regular health check-ups help in early detection and treatment of problems that can cause damage to the heart.
Changing these bad habits and adopting a healthy lifestyle is essential to keeping your heart healthy.
4 Elements of a Healthy Heart
1. Eat a balanced diet: Colorful fruits and vegetables, whole grains, low-fat proteins (such as fish and legumes), and good fats (such as olive oil) make for a nutritious feast for the heart. Reducing the intake of salt, sugar and saturated fat can effectively reduce the risk of high blood pressure and high cholesterol, and reduce the burden on the heart.
2. Regular exercise: 30 minutes of moderate-intensity exercise a day, such as brisk walking, swimming or cycling, can significantly improve heart efficiency, strengthen the heart muscle, and make blood circulation more unimpeded.
3. Good sleep: A good night's sleep is like a nighttime repair plant for the heart, and 7-9 hours of adequate sleep can not only give the heart enough rest, but also regulate blood pressure and reduce the risk of heart disease. Remember, staying up late is the enemy of the heart!
4. Stress management: Long-term stress is like an invisible killer, quietly eroding the health of the heart. Meditation, yoga, deep breathing or a simple walk can help us relax our minds, reduce stress and restore peace to our minds.
Regular check-ups are an important means of preventing and detecting heart disease at an early stage. Through the monitoring of blood pressure, blood lipids, blood sugar and other indicators, potential heart problems can be detected and intervened in time.
The heart is the source of our life, and it is the responsibility of each and every one of us to protect our heart health. By understanding how the heart works, recognizing potential risk factors, and taking proactive precautions, we can keep this powerful pump energized.