3 tips to help us take better care of our hearts

Did you know?! Approximately 1 in 3 people worldwide died from cardiovascular diseases each year

The matter of the heart is of utmost importance. On World Heart Day 2023, we want everyone to take care of and keep their hearts strong.

For over many decades, Cardiovascular diseases (CVDs) have held the record as the leading cause of global mortality, accounting for around 17.9 million deaths in 2019 and 20.5 million deaths in 2021. Additionally, they are the leading cause of death in Thailand, claiming more than 70,000 lives each year.

In alignment with this year's theme by the World Heart Federation, which is Use Heart Know Heart, we have 3 tips to help us take better care of our hearts:

Healthy Eating

• Consume 4-6 servings of vegetables and fruits daily
• Choose lean, low-fat meats or non-fried meats, such as fish and skinless chicken
• Opt for whole grains, legumes and various types of nuts
• Avoid processed foods and processed meats, such as sausages and bacon
• Avoid high-sugar beverages, such as sodas and fruit juices
• Reduce fat, salt and sugar intake.
• Avoid all types of alcoholic beverages

Keep Moving

• Engage in moderate-intensity exercise for at least 150 minutes per week, or approximately 30 minutes per day, for at least 5 days a week. Alternatively, engage in vigorous-intensity exercise for at least 75 minutes per week.
• Increase physical activity through household chores, dancing, stair climbing, walking, or cycling.

Say No to Smoking

• Improve heart health by quitting smoking.
• After quitting smoking, within 1 to 2 years, you can reduce the risk of heart disease by up to 50%, gradually decreasing over the long term.
• Avoid exposure to secondhand smoke, which is a cause of heart disease in nonsmokers.

On September 29th of each year, Let’s celebrate World Heart Day. So, we invite everyone to join in using your 'Heart' to take care of your 'Heart' so that we can continue to be with our loved ones for as long as possible.

Best wishes

BDMS Wellness Clinic

โทร: 028269999

LINE: @bdmswellnessclinic

รายการอ้างอิง

• Cesare Mariachiara D., Bixby Honor, Gaziano Thomas, Hadeed Lisa, Kabudula Chodziwadziwa, McGhie Diana V., et al. World Heart Report 2023: Confronting the World’s Number One Killer. Geneva (CH): World Heart Federation; 2023. 48 p.
• World Health Organization. World health statistics 2023: monitoring health for the SDGs, Sustainable Development Goals. Geneva (CH): World Health Organization; 2023 May. 119 p. Licence: CC BY-NC-SA 3.0 IGO
• Lindstrom M, DeCleene N, Dorsey H, et al. Global Burden of Cardiovascular Diseases and Risks Collaboration, 1990-2021. J Am Coll Cardiol. 2022 Dec, 80 (25) 2372–425. https://doi.org/10.1016/j.jacc.2022.11.001
• Virani Salim S., Newby L. Kristin, Arnold Suzanne V., Bittner Vera, Brewer LaPrincess C., et al. 2023 AHA/ACC/ACCP/ASPC/NLA/PCNA Guideline for the Management of Patients With Chronic Coronary Disease. J Am Coll Cardiol. 2023 Jul 20. https://doi.org/10.1016/j.jacc.2023.04.003
• World Heart Federation WHD23 [leaflet]. Geneva (CH): World Heart Federation; 2023.