In many developed countries, including Croatia, lifestyle factors such as poor diet, lack of physical activity, smoking, and excessive alcohol consumption contribute to the development of heart diseases among young people. These behaviors can lead to conditions like obesity, high blood pressure, and elevated cholesterol levels, which are risk factors for heart disease. Every year on September 29th, people around the world are considered to observe World Heart Day. This global event serves as a reminder of the importance of heart health and encourages individuals to take proactive steps in preventing heart diseases.
How It Started
World Heart Day was first established in 2000 by the World Heart Federation (WHF), a non-governmental organization dedicated to the prevention and control of heart diseases and strokes. The WHF, along with its member organizations and partners, saw the need for a dedicated day to raise awareness about the growing global burden of heart diseases and the importance of heart-healthy lifestyles.
Since its inception, World Heart Day has grown into a global campaign that unites individuals, communities, healthcare professionals, and governments in the fight against heart diseases. It is celebrated with various activities, events, and awareness campaigns, all aimed at reducing the prevalence of heart diseases and promoting cardiovascular well-being.
Most Effective Ways to Avoid Heart Diseases: practical recommendations for young people
There is no magic tool for staying healthy, young and strong forever. If you want to live long happy life you should start thinking of your future health condition from adolescence. Therefore, if we ask any adult person what he or she could change is the past, if possible, to avoid heart issues today, the answers would be those listed below.
I would definitely eat a heart-healthy diet, which means:
- consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats;
- limiting my intake of processed foods, sugary beverages, and high-sodium snacks;
- monitoring my portion sizes to avoid overeating.
I would stay physically active, for instance:
- aiming for at least 2,5 hours of moderate-intensity aerobic exercise or 1,5 hours of vigorous-intensity aerobic exercise per week;
- including strength training exercises in my routine to build and maintain muscle mass.
I would maintain a healthy weight, that is:
- achieving and maintaining a healthy body weight by combining a nutritious diet with regular physical activity;
- consulting, if necessary, with a healthcare professional for personalized weight management advice.
I would avoid smoking and drinking alcohol in large quantities, referring to the fact that:
- smoking and alcohol drinking are a leading cause of heart disease;
- quitting smoking and limiting alcohol drinking to moderate levels is one of the best things I can do for my heart.
I would try to manage my stress by:
- practicing such techniques as meditation, yoga, deep breathing exercises;
- ensuring that I get adequate sleep to rejuvenate my body and mind.
I would get regular check-ups, and no, this is not too time-consuming to:
- schedule regular check-ups with my doctor to monitor my blood pressure, cholesterol levels, and overall heart health;
- follow my doctor’s recommendations for screenings and preventive measures.
I would be awared of by knowing my family history, because:
- genetics can play a role in my risk;
- it is important to share this information with my doctor for a more accurate risk assessment.
I would stay informed by:
- reading reputable sources and staying up-to-date with medical recommendations.*
World Heart Day is a crucial reminder that heart diseases are preventable, and young people play a significant role in reducing their risk. By adopting heart-healthy lifestyles and making informed choices, individuals can safeguard their cardiovascular health for a longer, happier life. Let’s celebrate World Heart Day by committing to better heart health and inspiring others to do the same.
The article was written by Ekaterina Gril, a volunteer at the Youth Centre Zagreb.