Photo: Alexey BULATOV
July 6 is World Cardiologist Day, a professional holiday for doctors who save lives and restore health and quality of life to patients. Cardiologists struggle with many of the most serious ailments at once. Cardiovascular diseases occupy the first position in the list of the ten leading causes of death both in the world and in Russia. And in the elderly, and in citizens of working age, and in men and women. Coronary heart disease, myocardial infarction and cerebrovascular disease – these are the three most dangerous “enemies”.
The human heart works “7 days a week” and provides blood to nearly 75 trillion cells. It averages 70 beats per minute, contracting 100,000 times a day, 3.6 million times a year, and 2.5 billion times during a lifetime. Scientists say that the heart muscle, with a careful attitude, can function without problems for up to 150 years!
Unfortunately, the life of our “engine” is reduced by various factors: stress, physical inactivity, infectious diseases, heredity, ecology and, of course, malnutrition. However, experts are confident that 80% of deaths from cardiovascular diseases could have been avoided if preventive measures had been carried out correctly. Cardiologists in their recommendations constantly emphasize: a healthy balanced diet is an important component in preventing the development of diseases of the cardiovascular system. Regular physical activity and regular checkups are also necessary. Cardiovascular diseases can develop imperceptibly, therefore, starting at the age of 40, it makes sense for everyone to have a medical examination once a year, even if you consider yourself absolutely healthy.
The Rospotrebnadzor Healthy Eating project reminds us of the basic rules for making a diet that supports the heart and blood vessels.
1. Lots of fiber.
Fiber is not digested in the body, but it contributes to the proper functioning of the gastrointestinal tract. Dietary fiber, like a sponge, absorbs excess “bad” fats and removes them from the body, thereby reducing the risk of heart attacks, strokes and other cardiovascular problems. For the proper functioning of the cardiovascular system, it is important to include wholemeal bread and cereals in the diet. And of course, eat 400g (5 servings) of vegetables and fruits a day (that’s 25-30g of fiber).
2. Healthy fats.
For heart health, it is important to reduce the intake of trans fats and add omega-3 polyunsaturated fatty acids, which protect the walls of blood vessels, prevent the development of atherosclerosis, increase the level of “good” cholesterol, reduce the amount of “bad” and triglycerides. Healthy fats are found in oils (linseed, hemp, olive), fatty fish (mackerel, herring, salmon), nuts.
3. Less salt.
The consumption rate is about 5 g per day, while in Russia this figure is on average about 14 g. But the state of health directly depends on the amount of salt in the diet: an excess leads to increased pressure blood pressure and, as a result, an increased risk of heart disease – vascular diseases. You should not completely refuse salt, but you do not need to add salt to the dishes every time. It is better to use spices and lemon to enhance the flavor of food.
4. Less sugar.
The love of sweets can lead to weight gain and, consequently, an increased risk of developing diabetes. In diabetes, the small vessels are affected, so about 80% of patients die from heart attacks, strokes, peripheral atherosclerosis, and related problems. It is worth giving up sweet soda, do not add a lot of sugar to tea or coffee. A reasonable rate of sweets – no more than 50 g of sugar per day, both added and originally contained in the products.
5. Complex carbohydrates.
Reducing excessive consumption of simple carbohydrates is one of the important goals of a healthy diet. They provide quick but short-lived energy, cause a sharp increase in blood glucose, lead to the formation of excess body fat, and this is a risk factor for the development of cardiovascular diseases. Simple carbohydrates include, for example, sugar and refined flour, baked goods, candy, cakes, chips, corn flakes. They should not be abused. While complex carbohydrates are broken down gradually in the blood, giving a prolonged and uniform feeling of satiety. These are cereals, whole wheat bread, durum wheat pasta, unsweetened fruits and vegetables. Choose them and your heart will thank you.
More expert advice on nutrition for heart and vascular health, as well as materials on creating a diet and lifestyle for people with cardiovascular disease, will be posted on the healthy-eating.rf website on July 6.
For reference
In Russia, Rospotrebnadzor implements an important social task to promote the principles of healthy nutrition. To this end, in 2019 the federal project “Strengthening public health” was developed as part of the national project “Demography”.
Much attention is paid to quality control and food safety. In 2022, nine main groups of food products were monitored for quality and safety at 6,500 retail outlets located in retail chains in 65 regions of the Russian Federation. 11,669 samples were analyzed for 69 quality and safety indicators.
Another important activity of the department is the creation of a monitoring system for the nutritional status of children and adolescents. In 2019, the research began in five pilot regions and was tested in 2,800 schools. In 2022, selective studies of the organization of nutrition for children in general educational institutions were carried out, taking into account the individual characteristics of the state of health and anthropometric parameters, dietary habits and physical activity in 65 constituent entities of the Russian Federation. The project covered 3,275 general education organizations, 113,078 children.
The formation of a conducive environment to educate young people about the basic principles of healthy eating is one of the important areas of work of Rospotrebnadzor. In the course of educational work, various educational projects for children were implemented: radio and television programs, animated series, educational programs, exhibitions, open lessons and much more.
A unique Internet ecosystem of the Healthy Eating project has been created and is constantly being developed, including the main site healthy nutrition.rf, which contains the most up-to-date information on proper nutrition, verified by scientific experts. There is a training section “Healthy Eating School” with free video lectures from experts; the national “Recipe Book – Cooking Together” was created, a modern online version of the “Tasty and Healthy Food Book”; an interactive section “Food Map in Russia” was opened, which provides information about how Russians eat in 89 regions of our country; a unique multifunctional service platform is available, where everyone can choose one of 50 nutrition programs, workouts and ask questions to an expert for free.
In 2022, a complete rebranding of the portal took place, the design was updated and the functionality of the site was increased. A new section “The ABC’s of Healthy Eating” has been opened – a comprehensive online entertainment and educational resource for children of different age groups and their parents. Launched interactive section “Your Relationship with Food”, dedicated to the prevention and treatment of eating disorders.
The total audience coverage of the Healthy Food project is more than 200 million people.
