Citizens of Magadan guided in fortifying and maintaining their cardiac resilience
As the city of Magadan, Russia, prepares for Heart Health Week from August 11 to 17, it's essential to remember the importance of maintaining a heart-healthy lifestyle and regular screenings in preventing and managing cardiovascular diseases (CVDs).
While the search results do not provide specific information about local initiatives in Magadan, general medical guidelines offer valuable advice for those seeking to protect their heart health.
Lifestyle Changes for CVD Prevention
Adopting a heart-healthy diet is crucial. Aim for a diet low in saturated fats, cholesterol, and salt, and rich in fruits, vegetables, whole grains, and omega-3 fatty acids. The World Health Organization recommends consuming at least 400 grams of vegetables, fruits, and berries daily, and limiting salt intake to 5 grams per day. Reducing sweets and animal fats can help lower cholesterol and blood sugar levels, while increasing fish, seafood, plant oils, and nuts can have positive effects on heart health.
Regular physical activity is another essential component of a heart-healthy lifestyle. Adults should aim for at least 150 minutes of activity per week, such as moderate aerobic exercise.
Quitting smoking and avoiding tobacco exposure, managing stress, and limiting alcohol consumption are also key to preventing CVDs.
Health Screenings for CVD Prevention
Regular health screenings are vital for early detection and management of CVD risk factors. These screenings typically include regular blood pressure measurement to detect hypertension, blood tests for cholesterol levels and blood sugar, body mass index and waist circumference assessment, and electrocardiogram (ECG) or other cardiac assessments for high-risk individuals. Screenings for other risk factors such as family history and lifestyle are also important.
For the most accurate blood pressure readings, take the measurement again after a two-minute break and use the average numbers. Recording blood pressure readings in a journal can help track changes over time. If symptoms of weakness, headaches, or dizziness persist, it's important to consult a doctor.
Today, August 11, marks International Heart Health Day, a reminder to prioritize heart health and adopt heart-healthy habits. By following these guidelines, individuals can help reduce their risk of CVDs and improve their overall health.
For specific local programs during Heart Health Week in Magadan, contacting regional health authorities or cooperating medical institutions in Magadan would be necessary.
- Adopting a heart-healthy diet, as recommended by the World Health Organization, involves consuming a diet rich in fruits, vegetables, whole grains, and omega-3 fatty acids, while limiting intake of saturated fats, cholesterol, salt, sweets, and animal fats.
- Regular exercise plays a significant role in maintaining a heart-healthy lifestyle; aim for at least 150 minutes of moderate aerobic activity per week.
- In addition to diet and exercise, quitting smoking, managing stress, limiting alcohol consumption, and getting regular health screenings, such as blood pressure measurement, cholesterol tests, and body mass index assessments, are crucial for preventing cardiovascular diseases (CVDs).
