World Heart Day 2014: Heart Choices Not Hard Choices

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World Heart Day is an international campaign held on September 29 each year. It is organized by World Heart Federation with different theme each year which related to heart health topics. In 2014, World Heart Day focuses on creating heart-healthy environments. This theme is carried to ensure that people can make choices in order to live a healthy heart, wherever they live, work, and play. It is expected to encourage people to reduce the risk of cardiovascular diseases and promote healthier environment for the heart to those around us. World Heart Day’s slogan used this year is “Heart Choices Not Hard Choices” which means that choice for healthy heart is not a difficult choice.

Cardiovascular diseases, such as heart disease and stroke, are now becoming the number one killer in the world. It kills more than 17.3 million annually. Deaths from cardiovascular diseases are projected to continue rising, with an estimated 23 million deaths in 2030. If you have concerns about your future because you have heart disease, there’s good news: You have more control than you may think. 80% of premature deaths from cardiovascular disease can be prevented by avoiding four major risk factors that can be changed: smoking, unhealthy diet, physical inactivity, and alcohol use. You can avoid these factors not only in your home but also in the community aroud you.

Maintain a healthy heart at home

There are four easy steps that you can take at home to prevent cardiovascular disease: provide healthy food options, ban smoking in your home, be active and recognize your cardiovascular disease risk.

Provide healthy food options
Limit processed food that contains lots of sugar, fat, and salt.
Always insert vegetables and fresh fruits on your menu
Prepare healthy lunch for work and school from home

Ban smoking in home
Quitting smoking in your home will not only improve your health but also your family’s health
Stopping smoking is also great choice to be a positive role model for your children

Be active

Limit TV Watching at home
Hold outdoor activities such as walking, cycling, or simply playing in the garden

Recognize your CVD risk

Visit your doctor who can routinely measure your blood pressure, cholesterol, glucose levels, weight, and body mass index. He can advise on your risk.

Once you know your CVD risk, you can make a specific plan based on your risk to improve your heart health. Your physician can also advise on appropriate plan to prevent cardiovascular diseases.

Keep Healthy Heart on Your Local Community

On World Heart Day, we aggressively campaign, mobilize, and facilitate the entire local community to ensure your neighborhood is a conducive environment and good for the healthy heart because you have the right to live in a healthy environment. Through joint action, you can create change in the community around you, such as:

Improving the quality of physical education in schools and childcare facilities.
Create and maintain a living environment that is safe and comfortable for physical activity and sport, such as good lighting, security wall, guardrail, etc.
Provide and participate eating foods with balanced nutrition, and heart-healthy at an affordable price.
Quit smoking campaign and strive for the availability of non-smoking places

Discusses and approaches to local officials and local figures who can help create a real effect on the community (through community policy, etc.)

There are some simple things you can do today, such as:

The ban on smoking in the workplace.
Anti-smoking campaign to start from ourselves.
Cycling or walking to work if possible, have to use the stairs instead of the lift, and so on.
Taking the time to eat healthy food (compared to fast food) on the sidelines of your busy work.

Establish a heart-healthy nation

Policy holders, in this case the government, has an important role to maintain the health of the heart of their community in order to realize a healthy nation. There are several things they can do:

Set the number of ads about fast food (fast-food) on television and radio.
Enact legislation to provide tax for unhealthy food and supporting the procurement of local fruits and vegetables.
Regulate the use of cigarettes and prohibits the marketing and advertising of it.
Ensure detection of cardiovascular disease as early as possiple and effective therapy to modify risk factors in people who have a high risk of cardiovascular disease.

Here are some simple steps you can take to get used to a healthy life:

Do the DASH diet (Dietary Approaches to Stop Hypertension) to prevent or control hypertension by: eating foods rich in fiber, consuming unsaturated fats (PUFA), limiting salt intake, up to a maximum of 2,400 mg per day.
Targets 30 minutes a day, 5 times a week to do moderate-intensity activity, such as brisk walking. You can also divide the 30 minutes into 2 to 3 sessions, 10 to 15 minutes for each session.
Quit smoking

If you want to quit smoking, these 5 simple steps will help you:

Specify when you will stop smoking

Specify dates in one week to quit smoking. Prepare yourself and begin to reduce the number of cigarettes until that date.

Select a method to quit smoking

There are three effective methods to quit smoking: stop completely in the day that you set, start reducing the number of cigarettes you smoke each day, or start to reduce the number of parts of cigarettes you smoke each day.

Determine whether you need medication to help quit smoking

Consult with your doctor to determine whether you need medication to stop smoking and best type of drugs that suits for you.

Preparation for the day to stop smoking

You have to prepare low-fat snacks. you will eat it to change smoking habits. Prepare activities will you do to celebrate the day when you quit smoking.

Quit smoking in the day that you have specified

Many of the benefits that you can get as soon as you quit smoking: better blood circulation, blood pressure and heart rate, as well as oxygen and carbon monoxide levels in the blood return to normal soon.

If you drink alcohol, limit your alcohol consumption. If you do not consume alcohol, do not start to consume alcohol.

You can contribute and create heart-healthy environment wherever you are, not only in home but also in workplace. The campaign to create a heart-healthy environment can not be done on an individual basis due to environmental factors are very influential, such as the availability of smoke-free areas as well as the availability of food that is “friendly” to the health of the heart, so it is necessary to make environment that supports healthy heart. Let’s join the World Heart Day 2014 in order to create the heart-healthy environment and nation!

References:

http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp

http://www.heart.org/HEARTORG/GettingHealthy/QuitSmoking/QuittingSmoking/Get-Ready-To-Quit-Smoking_UCM_307848_Article.jsp

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/The-American-Heart-Associations-Diet-and-Lifestyle-Recommendations_UCM_305855_Article.jsp

http://www.world-heart-federation.org/what-we-do/awareness/world-heart-day-2014/heart-healthy-choices/

Posted: January 18, 2016 at 7:55 am, Last Updated: January 18, 2016 at 8:00 am

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