World Heart Day 2024
World Heart Day officially takes place from September 29th however, the month of September is recognised as heart awareness month in South Africa.
The goal of World Heart Day is to develop and support national plans to improve cardiovascular health and reinforce awareness of cardiovascular disease. This is done by promoting early detection and treatment for patients suffering from cardiovascular health issues.
What Is the Theme of World Heart Day 2024?
The theme for World Heart Day 2024 is “Use heart for action” the idea behind this theme is to support individuals to care for their own cardiovascular health and take active steps to continue healthy behaviours long term.
This theme promotes the idea of taking active steps at an individual level to improve individual behaviours for the benefit of their own cardiovascular health. Effectively to empower every day South Africans to take care of their hearts and be aware of any conditions affecting their cardiovascular health.
World Heart Day is a global, multi-lingual celebration that spans all six continents thanks to the World Heart Federation’s member organisations, schools, and universities. With 80% of premature deaths due to cardiovascular disease being preventable, the day aims to bring attention to small changes we can make to our lifestyles.
Why prevention is better than a cure
Cardiovascular health is often underestimated in relation to our overall well-being. While cures do exist for certain heart conditions, an ounce of prevention is worth a pound of cure when it comes to CVD (cardiovascular disease).
Despite the cost benefits of prevention, early detection gives medical professionals time to intervene before complications can occur. Some methods that are used for early detection include regular check-ups, blood tests, and echocardiograms.
How are heart conditions detected?
There are a variety of medical tests that can be conducted to detect heart conditions. ECGs or electrocardiograms are a common method which measures the heart’s electrical activity. Blood tests can reveal cholesterol levels, blood sugar, and other indicators.
In cases requiring more detailed information, a CT or computed topography scan can be used to create images of the heart and its surrounding structures. This might be used to identify conditions such as aortic aneurysms or coronary artery disease.
Who Should be Watching Their Heart Health Closely?
There are a number of groups and individuals who may be at a higher risk of developing cardiovascular disease. This includes individuals with a history of heart disease in their family, people with high blood pressure, diabetes, high cholesterol levels, or obesity. Individuals who smoke, consume excessive alcohol, and lead a sedentary lifestyle may also increase the risk of CVD.
In order to reduce any potential risk, individuals should maintain a healthy weight through regular exercise and a balanced diet. Avoiding smoking, going for medical check-ups, managing your stress, getting enough sleep, and limiting your alcohol intake can all assist in early detection and management of risk factors.
What Steps Can You Take to Improve Your Hearts Health?
Taking care of your heart health is all about making consistent, positive lifestyle choices. Here are ten steps you can take to improve your cardiovascular health on an individual level:
- Eat a Balanced Diet: Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Reducing your intake of processed foods, sugar, and saturated fats can lower cholesterol levels and reduce your risk of heart disease.
- Exercise Regularly: Aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking, cycling, or swimming. Regular exercise helps improve blood circulation, lowers blood pressure, and strengthens the heart muscle.
- Quit Smoking: Smoking is a major risk factor for cardiovascular disease. Quitting smoking improves your heart health almost immediately by reducing blood pressure and improving circulation.
- Manage Stress: Chronic stress can contribute to high blood pressure and other heart-related issues. Practice stress management techniques such as deep breathing, meditation, yoga, or spending time in nature to help keep stress levels in check.
- Limit Alcohol Consumption: Excessive alcohol intake can increase blood pressure and contribute to heart disease. Moderation is key—try to limit your consumption to one drink per day for women and two drinks per day for men.
- Maintain a Healthy Weight: Being overweight increases your risk of heart disease, high blood pressure, and diabetes. Focus on maintaining a healthy weight through a balanced diet and regular physical activity to reduce strain on your heart.
- Get Regular Health Screenings: Regular check-ups with your healthcare provider can help detect and manage risk factors like high blood pressure, high cholesterol, and diabetes early on, preventing potential heart problems.
- Stay Hydrated: Drinking enough water is crucial for maintaining good circulation and overall heart health. Aim to drink at least 8 cups of water a day to keep your heart functioning optimally.
- Reduce Salt Intake: High salt consumption is linked to high blood pressure, a major risk factor for heart disease. Cut back on salt by avoiding processed foods and choosing fresh, whole foods whenever possible.
- Get Enough Sleep: Poor sleep can negatively impact your heart health, leading to issues like high blood pressure and obesity. Aim for 7-9 hours of quality sleep each night to support overall well-being and heart function.
By taking these steps at an individual level South Africans can make a significant impact on their own cardio health, reducing the risk of cardiovascular diseases and improving their quality of life. Remember, it’s never too late to start taking care of your heart.