Keep your heart healthy.

      World Heart Day was first organized in 1999 at the initiative of the World Heart Federation. The campaign was supported by the World Health Organization, UNESCO and other organizations. Initially the Day was held on the last Sunday of September, and since 2011 it has had a fixed date — September 29.

      The chief freelance cardiologist of the Ministry of Health of the Nizhny Novgorod Region, Elena Timoshchenko, will talk about risk factors for cardiovascular disease and their prevention.

      - Elena Sergeyevna, what are cardiovascular diseases? Why is prevention given close attention?

      - I think it would be unnecessary to remind anyone that all organs in our body are needed and important. The heart is the body’s main muscle. It is a powerful pump that moves life-giving blood and lymph through the vessels, supplying other organs with oxygen and essential substances. The heart works independently and does not depend on the brain, which controls all the other internal organs and muscles. The heart is the most hardworking organ; its activity does not stop throughout life. It is the body’s powerful engine that supplies other organs and muscles with oxygen and nutrients via the blood and lymph. That is why it is important to have a healthy heart.

      Cardiovascular diseases are a group of diseases of the heart and blood vessels, which include: hypertension, ischemic heart disease, cerebrovascular disease, peripheral arterial disease, heart defects, cardiomyopathies, deep vein thrombosis of the lower extremities, pulmonary embolism, and others. Myocardial infarction or stroke can occur suddenly as the first manifestation of disease without any preceding conditions in the body.

      - Who is in the risk group for developing CVD?

      - People with high arterial blood pressure, elevated blood sugar and cholesterol levels, and impaired kidney function are at risk. The likelihood of disease is also high in those whose close relatives suffered from heart and vascular diseases.

      - When should one start caring for the health of their heart?

      - Prevention of cardiovascular disease should begin in childhood, with primary efforts aimed at preventing tobacco use and promoting healthy nutrition and physical activity among children and young people. Since the risk of cardiovascular disease increases with age, measures should be taken to reduce it. In addition to a healthy lifestyle in adulthood, regular medical follow-up and timely screening are necessary, which will help prevent disease and detect risk factors at an early stage of their development.

      - What does prevention of cardiovascular disease consist of?

      - There is an excellent non-drug method of prevention (changing motivation to preserve health, forming a conscious attitude toward nutrition, regular physical activity and quitting smoking) and a drug-based method (taking medications when a person’s risk factors are poorly responsive to non-drug measures). For example, treatment can help control high blood pressure, elevated cholesterol and blood sugar levels. If all risk factors are under control, the risk of heart attack and stroke can be minimized. To check and control the risk of developing cardiovascular disease, you need to know: your body mass index (the ratio of weight to height), blood pressure level, blood sugar level and cholesterol level.

      - Is diet an effective prevention of CVD?

      - Yes. You should follow a healthy, balanced diet rich in fiber and lower in fat. The diet should include fruits and vegetables — at least 400 g per day. Be sure to control portion sizes. Children should also eat properly. To reduce “bad” cholesterol, normalize your diet: cut down on fatty meats, butter, sausages, and fried potatoes; avoid margarine and various spreads made from trans fats. The right choices are lean white meats, vegetable oils, whole grains and legumes. Fatty fish in reasonable amounts (for example, salmon, trout) is beneficial because of its polyunsaturated fatty acids. Nuts are very good, and especially apples: just one apple a day helps keep cholesterol at a normal level. If for some reason you cannot monitor your diet, take a multivitamin complex that will compensate for vitamin and mineral deficiencies in food and provide significant support to vessels and the heart. Minimize salt intake. Excess sodium contributes to fluid retention in the body. As a result, the volume of circulating blood increases, which in turn places a greater burden on the heart. Sodium also enhances vasospasm, which significantly raises blood pressure. For combating excess weight, diets are not always sufficient. If you have tried to lose weight unsuccessfully more than once, pay attention to your lifestyle and habits. This will help you control body weight, normalize metabolism and reduce the risk of conditions that result from excess weight, help you remain active for many years and ensure a happy future for yourself and your family! This is the main reason to pay attention to and spend time on your body.

      - What is the role of physical activity in CVD prevention?

      - Vessels and the heart need exercise. It increases blood and oxygen flow to brain cells, which ultimately leads to improved brain function and helps relieve severe vascular headaches. Half an hour of physical activity daily, at least 4–5 times a week. Remember that activity should be moderate! The cardiovascular system developed in humans when they were very physically active — hunting, plowing, obtaining food, building shelter, etc. Since then activity has noticeably decreased. For many people it has simply disappeared. To support the heart and vessels, you must train them. It is not necessary to play sports or even run — walking is sufficient, but preferably daily and for at least 40 minutes. Finding those 40–60 minutes can be difficult, but it is worth it!

      - Harmful habits are a risk factor for cardiovascular disease. Therefore, if we care about our health, should we give up smoking, for example?

      - Active and passive smoking must be eliminated, because both cause serious harm. Smoking must be fought with all possible determination. Endothelial dysfunction is at the core of cardiovascular pathology. The endothelium is the superficial layer of cells that lines small and large vessels from the inside. All pathology begins with this layer. It has long been proven that smoking is the main enemy of the endothelium. Therefore, quit smoking as early as possible!

      - How often should one visit a doctor?

      - Only a doctor can competently assess an individual’s risk of heart attack and stroke and propose ways to address identified problems. An examination can be done on an outpatient basis in a relatively short period of time. Cholesterol and glucose levels should be monitored once a year starting at age 35. However, if the family history is unfavorable, checks are recommended from age 20. Adults should carefully monitor their blood pressure, since it largely determines the risk of developing CVD.

      According to statistics, Russian men live 11 years less and women 7 years less compared with residents of Europe. And this is due to cardiovascular disease. Every preventive measure helps keep the heart healthy and enjoy life. To draw attention to the existing problem, it is necessary to reduce the risk of developing CVD for yourself and your loved ones. These measures help you appreciate the true value of a healthy heart and think once again about maintaining good health.