Horumari Caafimaadka Wadnaha Inta lagu jiro Bisha Wadnaha
Febraayo waa Bisha Wadnaha, waqti dadka Mareykanka oo dhan lagu dhiirigeliyo inay diiradda saaraan caafimaadkooda wadnaha.
Xaqiiqooyinka Cudurka Wadnaha
Sida laga soo xigtay Ururka Wadnaha ee Maraykanka (AHA), cudurka wadnaha ayaa ah sababta koowaad ee dhimashada Waqooyiga Dakota. Waa dhibaato ka jirta gobolkeena oo keliya, balse dalka oo dhan. Marka loo eego Xarumaha Xakamaynta iyo Kahortagga Cudurrada (CDC), qiyaastii 697,000 oo qof oo ku nool Mareykanka ayaa u dhintey cudurka wadnaha sanadka 2020 – 1 ka mid ah 5 dhimasho ah.
Dad badan oo qaangaar ah oo Maraykan ah ayaa leh ugu yaraan mid ka mid ah saddexda arrimood ee muhiimka ah ee halista u ah cudurrada wadnaha : dhiig karka, kolestaroolka sare, ama isticmaalka tubaakada. Sonkorowga, miisaankaaga xad dhaafka ah ama buuran, cunto aan caafimaad qabin, dhaqdhaqaaq la’aanta jidhka iyo khamriga xad dhaafka ah iyo/ama isticmaalka daroogada sharci darrada ah ayaa dhamaantood kordhin kara halista wadne qabad ama xitaa wadne istaag.
Dumarka , tirakoobku waa ka sii miyirqabka badan. Dumar badan ayaa u dhinta cudurrada wadnaha marka loo eego nooc kasta oo kansar ah oo la isku daray.
Talaabooyinka yaryar ee la qaado
Waxaa jira siyaabo badan oo lagu wanaajin karo caafimaadka wadnahaaga oo lagu yareeyo fursadahaaga cudurada wadnaha. Iyadoo laga yaabo inay u muuqato hawl culus, tallaabooyinkan yar yar waa sahlan yihiin in lagu daro, iyo xitaa madadaalo.
Waa kuwan qaar ka mid ah talooyinka ka soo baxay hindisaha Ururka Wadnaha ee American Hearts® iyo CDC Foundation:
A good place to start is by making an appointment with your health care provider. If you haven’t been on track with your yearly exams, you’re not alone; many people postponed preventive and wellness visits during the COVID-19 pandemic. Heart health is a great reason to schedule an appointment today.
During your visit, your health care provider will check your blood pressure and cholesterol numbers. Based on the results, they’ll help you create a heart-health plan that includes:
- Creating goals for healthy eating and exercise.
- Advice for changes to make now, like quitting tobacco.
- Prescribing new medicine or updating your current prescriptions.
- Connecting you with specialists to help treat heart problems and other conditions they may identify.
Movement is one of the best ways to improve your cardiovascular health and reduce your risk of heart disease or heart attack. Increasing your physical activity can strengthen your heart muscle, lower your weight and even prevent artery damage. A new exercise program might feel like a big job, but you can begin with small steps here too, such as:
- Schedule just ten minutes a day to start, especially if you’ve been inactive.
- Find an exercise pal to join you during an online class or for outside walks.
- Chores count! Cleaning your home, raking, gardening and other tasks contribute to your exercise goals.
- Focus on resistance training, flexibility AND cardiovascular exercise to achieve maximum benefit as you move.
Aging can make exercise feel even harder, but remember, even a 10-minute walk has real health benefits.
Not sure how much exercise you need? Check out the What’s Your Move? fact sheet for older adults from the Move Your Way® initiative.
A better diet doesn’t have to include a complete lifestyle overhaul. There are a lot of small changes that can pay off in big ways when it comes to your heart. The most important thing to remember is to find good dietary habits that work for you. Consider some of these ideas:
- Eat more fruits and vegetables.
- Cut down on sodium (salt). Make sure you check the nutrition labels, especially on processed foods. The CDC recommends less than 2,300 mg per day.
- Choose heart-healthy fats like avocado, olive oil and nuts.
- Cut down on fatty meats and full-fat dairy.
Your kids can start now to create a lifetime of heart-healthy habits. Include your family in your heart health plan and encourage them to create plans of their own. Make sure everyone is preventive and wellness visits are up to date.
Ku bilow Yaryar. Live Weyn.
Waxaa sameeyay hay’adda CDC Foundation iyo hal-abuurka Million Hearts®, Tallaabooyinka Wadnaha-Caafimaadka ah waxay dhammaanteen nagu dhiirri-gelinayaan inaan dhiir-gelinno oo qaadno tillaabooyin yar-yar – sida ballan-qaadyada ballamaha caafimaadka, firfircoonida iyo cunidda caafimaadka- si aan dib ugu soo laabanno nolol weyn. Talooyinkan caafimaad-qabka ah ee wadnaha aad ayey uga sii muhiimsan yihiin haddii aad 55 jir tahay ama ka weyn tahay.