The Department of Health advises people to take care of their health with 4 good things: good food, good exercise, sweet, fatty, salty but in moderation, and reducing and quitting alcohol and cigarettes will be good, helping to reduce the risk of heart disease and stroke.
Dr. Suwanchai Wattanayingcharoenchai Director-General of the Department of Health said that since September 29 of every year is World Heart Day (World Heart Day), heart disease is currently the number one cause of death. From the report on the situation of NCDs (diabetes, high blood pressure and related factors) in 2019 of the World Health Organization (WHO), it was found that approximately 17.9 million people around the world died from cardiovascular disease, and it is the number 1 cause of death worldwide. For Thailand in 2018, the rate was found Death from ischemic heart disease is 31.8 percent per 100,000 people. This is in order to reduce the risk of heart disease and stroke. The Department of Health therefore invites people of all age groups. Especially people at high risk, namely diabetes, high blood pressure. People who are obese smoker and those with high blood lipids Give importance to taking care of your health regularly. Recommend 4 good things to strengthen the 4 heart chambers.
Good food by determining the appropriate amount and proportion of food on the plate. There should be 2 parts of vegetables, 1 part of rice and meat. Increase your intake of fruits and vegetables Because it is a source of various vitamins, minerals, rich in dietary fiber and antioxidants. Helps reduce the risk of cardiovascular disease. Avoid or reduce foods that are high in calories and high in sodium, such as processed foods and fast food, for the rice flour group. You should choose an unpolished type. Or less refined foods such as brown rice, whole grains, quinoa, etc. because they are good sources of dietary fiber that help control blood sugar and fat levels, blood pressure, and heart health. Including choosing to eat low-fat protein, such as protein from plants such as dried beans, tofu, or fish with good fats (Omega-3) such as salmon, mackerel, sea bass, etc. Omega-3 fatty acids will help increase the flexibility of blood vessels. stimulate blood circulation and reduce cholesterol levels If you eat other types of meat You should eat the part that is not lean. and avoid processed meats Limit the amount of saturated fat and trans fats To help reduce cholesterol in the blood Because having high levels of cholesterol in the blood can lead to the accumulation of fatty plaque on the artery walls. This causes the risk of atherosclerosis. or blood vessels can become clogged
2. Exercise well. Having at least 150 minutes of adequate physical activity per week. Can help reduce heart disease and arrhythmias. Ischemic heart disease, heart failure, and stroke Get about 22-38 percent compared to people who have less than 150 minutes of physical activity per week. Therefore, you should exercise regularly at a moderate level, such as brisk walking, walking 6,000 steps per day to prevent heart disease and stroke. And if walking is increased to 7,000-10,000 steps per day, it will help prevent non-communicable diseases. and improve physical fitness In addition, sedentary behavior for long periods of the day should be reduced which has adverse effects on the heart, heart and brain. Recommend physical activity during the day As the World Health Organization has recommended “Every move counts” for a strong and healthy body.
3. Sweet, oily, salty, but in moderation. Limit the amount of sugar, oil, and sodium. You should not eat more than 6 teaspoons of sugar per day by refraining or reducing food and drinks that are high in sugar, such as fruit juices, soft drinks, and brewed drinks. and various desserts, reduced oil and fat You should consider the amount of oil used for cooking each time and use it in a small amount. Or as necessary in one day, you should eat no more than 6 teaspoons of fat or oil per day. Choose to eat boiled, steamed, grilled, or stewed foods instead of frying. In addition, adding seasonings to food should limit the amount of sodium to no more than 2,000 milligrams per day. Or not more than 1 teaspoon of salt per day, or compared to not more than 4 teaspoons of fish sauce per day. 4. It’s good to reduce and quit drinking and cigarettes. The nicotine and carbon monoxide in cigarette smoke is good. It will make the blood vessels hard. thick blood vessel walls People who drink large amounts of alcohol often experience a deterioration in heart function. It also causes bad cholesterol (Low density lipoprotein or LDL) to rise and directly affects blood pressure and blood fat. -Thai news agency
Source: Thai News Agency