World Heart Day

Every year, on 29th September, the world comes together to celebrate World Heart Day - an important occasion that highlights cardiovascular health and raises awareness about heart disease and its prevention. Established by the World Health Federation, this global campaign has been instrumental in educating the public about heart health, lifestyle choices, and the growing burden of heart disease worldwide.

Why World Heart Day Matters

Cardiovascular diseases are the leading cause of death globally, claiming an estimated 18.6 million lives each year. Heart disease affects people of all ages, genders and nationalities, but what makes it particularly concerning is that many of these deaths are preventable through lifestyle modifications. World Heart Day aims to unite people around the common cause of heart health by promoting awareness and encouraging healthy habits that can dramatically reduce the risk of heart-related issues.

According to the World Health Organisation, over 75% of cardiovascular disease deaths occur in low and middle-income countries, where access to preventative healthcare and education may be limited.

Key Risk Factors for Heart Disease

Unhealthy Diet

An unhealthy diet is one of the primary contributors to cardiovascular disease. Diets rich in trans fats, saturated fats, added sugars, and processed foods can raise bad cholesterol (LDL) levels, increase blood pressure, and lead to weight gain, all of which put strain on the heart.

Physical Inactivity

Leading a sedentary lifestyle significantly increases the risk of heart disease. Physical inactivity weakens the heart and contributes to various risk factors, including:

• Increased body weight: A lack of physical activity often leads to weight gain, which can elevate the risk of high blood pressure, high cholesterol, and type 2 diabetes, all of which contribute to cardiovascular problems.
• Poor circulation: Inactivity leads to poor circulation, which increases the risk of blood clots and raises the chances of stroke or heart attack.
• Weakened heart muscle: The heart, like other muscles, needs regular exercise to stay strong. Physical inactivity can weaken the heart, making it less efficient at pumping blood.

Smoking

Tobacco use is one of the most preventable causes of heart disease. When you smoke, you introduce chemicals like nicotine and carbon monoxide into your bloodstream, which have a direct impact on heart health.

High Blood Pressure

Often referred to as the "silent killer," high blood pressure (hypertension) can go undetected for years as it typically shows no outward symptoms. However, it is a major contributor to heart disease. When blood pressure is consistently too high, it damages the walls of the arteries and increases the workload on the heart.

Obesity

Carrying excess weight, especially visceral fat around the abdomen, is a significant risk factor for heart disease. Obesity not only places extra strain on the heart but also increases the likelihood of other conditions that harm cardiovascular health, such as:

• High blood pressure: Extra body weight raises the body’s demand for oxygen, which in turn increases blood pressure. Obesity also increases the risk of obstructive sleep apnea, which can further contribute to high blood pressure.
• High cholesterol and triglycerides: Obesity is often linked to high levels of LDL cholesterol and triglycerides, which contribute to the formation of plaques in the arteries and increase the risk of heart disease.
• Insulin resistance and diabetes: Obesity significantly raises the risk of type 2 diabetes, which in turn damages blood vessels and increases the likelihood of heart disease.

Losing even a small amount of weight (as little as 5-10% of body weight) can significantly improve cardiovascular health by lowering blood pressure, reducing cholesterol levels, and improving the body's ability to manage blood sugar. Regular physical activity combined with a healthy, balanced diet is the most effective approach to preventing and managing obesity.

How to Improve Heart Health

The great thing about heart disease prevention is that just implementing small changes can lead to massive improvements in your overall well-being. Some simple yet effective ways to do this are; eating a balanced diet, exercising regularly and managing stress.

It doesn't take a lot of effort to incorporate healthy options into what you eat, and it doesn't have to be boring either! adding blueberries to your porridge, baking a walnut seed loaf or using whole grains in your meals adds new flavour to your cooking while also helping to boost your cardiovascular health. We supply a whole range of dried fruits, nuts, seeds, and pulses that are beneficial for your health and overall well-being.

Get in touch with us to see what we have to offer!