September 29 marks the 26th World Heart Day, and this year’s theme is Don’t miss a beat. Leading cardiologist Xu Shiying from Chuiyangliu Hospital shares her top insights for keeping your ticker in top shape. 💓
From Crisis to Victory
In 2019, a 42-year-old man with a history of heavy smoking and insomnia arrived after an acute myocardial infarction. Dr. Xu performed emergency PCI, opened the blocked artery, and implanted a stent. But the real game-changer came next: a full lifestyle reboot guided by Dr. Xu. One year later, he was crossing the finish line of a marathon! 🏃♂️🎉
Why CVD Matters
Cardiovascular diseases (CVDs) are the top killer worldwide, causing 17.9 million deaths each year. CVDs include coronary heart disease, cerebrovascular disease, rheumatic heart disease, and more. In China alone, 330 million people live with CVDs, including 11.39 million with CHD.
Men are more affected than women, and rural areas see higher rates than urban ones. Although many think heart troubles only hit the elderly, plaque buildup can start in your 20s or 30s if you’re not careful. Plus, early CHD is often silent—no chest pain, no warning. Regular check-ups are your best defense! 🔍
Debunking the Myths
- CVD only affects the old? False! Unhealthy habits can kickstart issues early.
- Great fitness means a perfect heart? Not always—screenings reveal hidden risks.
- MEDS>lifestyle? Nope. Smoking and junk food can wipe out the gains of any pill.
Daily Heart Protection Tips
Protecting your heart starts on your plate and in your routine. Here’s the cheat sheet:
- Balance Your Diet: Aim for 1200–1500 kcal/day (men) or 1000–1200 kcal/day (women). Split it in a 3:4:3 ratio for breakfast, lunch, and dinner.
- Macro Smart: 20–30% fats, 15–20% protein, 50–60% carbs. Eat at least 12 different foods daily and 25 weekly for variety.
- Light Flavors: Keep salt under 5g/day. Watch out for hidden salt and added sugars—keep them under 10% of your total energy.
- Veggies & Fruits: Fill half your plate with veggies and fruits. Fiber is your heart’s best friend! 🥦🍎
With these tips, you’re set to guard the beat every single day. Stay proactive, stay heart-smart, and don’t miss a beat! 💪
Reference(s):
Guard the beat: Key takeaways from a cardiologist for heart health
cgtn.com
