Pasaules sirds dienā – 29.septembrī, aicinam sabiedrību pievērst uzmanību sirds veselības riska faktoriem.
Vēl joprojām sabiedrībā eksistē nepamatoti pieņēmumi, ka sirds un asinsvadu slimības (ieskaitot sirds slimības un infarktu) ir ar dzīves veidu saistītas saslimšanas, kas pamatā skar gados vecākus, turīgus cilvēkus, biežāk vīriešus. Reālā situācija pierāda, ka sirds un asinsvadu slimības skar dažādu populāciju un vecuma grupu cilvēkus, ieskaitot sievietes un bērnus. Katrs trešais nāves gadījums sieviešu populācijā ir saistīts ar sirds un asinsvadu slimībām. Ik gadu apmēram 1 miljons bērnu piedzimst jau ar iedzimtām sirds kaitēm. Turklāt bērni no sirds un asinsvadu slimībām var ciest pat divkārt – gan slimojot paši, gan redzot, kā saslimst un ar šiem veselības traucējumiem cenšas sadzīvot viņu vecāki un tuvinieki.
Vēl joprojām Sirds un asinsvadu slimības ir biežākais mirstības cēlonis Latvijā, kā arī pasaulē (17,3 miljoni nāves gadījumu saistībā ar sirds un asinsvadu slimībām katru gadu). Tās izraisa smagas veselības problēmas, nespēju un priekšlaicīgu nāvi, kā arī rada lielus finansiālus zaudējumus gan pašam indivīdam, gan ģimenei, gan sabiedrībai kopumā.
Risku saslimt ar sirds un asinsvadu sistēmas slimībām ir iespējams mazināt vai pat novērst, izdarot veselīgu izvēli un mainot savu dzīvesveidu. Sirds veselības veicināšanai ir svarīgi iegaumēt šādus veselīga uztura izvēles principus:
1. Atpazīstiet labos un sliktos taukus! Lietojiet zivis (vismaz 2 reizes nedēļā) un kvalitatīvu augu eļļu!
- Vislabākie tauki ir zivs tauki.
- Ļoti labi tauki ir olīveļļa.
- Labi tauki ir kvalitatīva rapšu eļļa un citas nerafinētas augu eļļas.
- Slikti tauki ir dzīvnieku un piena tauki (samaziniet tos uzturā).
- Vissliktākie tauki ir trans-tauki, kas veidojas augu eļļu rūpnieciskajā apstrādē (maksimāli tos izslēdziet no uztura).
2. Ierobežojiet sāls daudzumu uzturā! Ne vairāk kā 5 g dienā!
- Nelieciet sāli klāt jau gatavam ēdienam.
- Samaziniet sāls daudzumu gatavojot.
- Izvairieties no sāļiem ēdieniem.
3. Lietojiet daudz (vismaz 400 – 500 gramus dienā) svaigu dārzeņu, salātu, arī augļu!
4. Izvairieties lietot uzturā ātrās ēdināšanas tipa produktus kā, piemēram, frī kartupeļi, burgeri u.tml.
Paturiet prātā, ka augļi satur cukurus un ir kalorijām bagāti!
5. Ik dienas uzņemiet vismaz 30-45 g šķiedrvielu, lietojot uzturā graudaugu produktus, augļus un dārzeņus,
6. Kontrolējiet savu svaru – samaziniet saldumu un konditorejas izstrādājumu lietošanu uzturā, nelietojiet saldinātos dzērienus, ierobežojiet uzņemto kaloriju daudzumu!
7. Ierobežojiet alkohola patēriņu, dienā nepārsniedzot 2 glāzes (20 g alkohola dienā) vīriešiem un 1 glāzi (10 g alkohola dienā) sievietēm.
Ievērojot šos principus, katrs var samazināt risku saslimt ar tādām slimībām kā miokarda infarkts (sirdslēkme) vai insults (trieka).
Ja noteiktas sirds un asinsvadu slimības jau ir attīstījušās, vēl jo svarīgāk ir ievērot Eiropas Kardiologu asociācijas ieteikumus sirds veselības veicināšanai:
– smēķēšanas atmešana;
– regulāras fiziskās aktivitātes;
– saglabāt ķermeņa masas indeksu zem 25 kg/m2;
– jāsaglabā vidukļa apkārtmērs zem 94 cm (vīriešiem) un zem 80 cm (sievietēm);
– jāsaglabā arteriālais asinsspiediens zem 140/90 mmHg;
– jāsaglabā kopējais holesterīna līmenis zem 4,5 mmol/L;
– jāsaglabā zema blīvuma holesterīna līmenis zem 2,5 mmol/L;
– pacientiem ar otrā tipa cukura diabētu – jāsaglabā glikozes līmenis zem 7,0 mmol/L un hemoglobīns A1c zem 6,5%;
– savlaicīgi doties uz veselības profilaktiskajām apskatēm un rūpīgi lietot medikamentus, ja tādus ir izrakstījis ģimenes ārsts vai kardiologs.
Saudzējiet sevi un savus tuviniekus!
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