Dr Kaljumäe: Every person can do a lot for their heart health through diet

"Eat a varied diet, consume enough fruits, vegetables and fibre-rich foods, and prefer fresh meat over processed meat products," recommends Dr Henri Kaljumäe, head of cardiology at East Tallinn Central Hospital. "Prepare your own meals and avoid excessive salt and sugar intake. It is recommended to eat five handfuls of fruits and vegetables a day. It is also important to consume foods that contain omega-3 fatty acids, such as fish."

"Consuming meat products, especially red meat, is associated with a higher risk of cardiovascular diseases," Dr Kaljumäe points out the health risks of regularly consuming processed foods, especially processed meat products. "The more we eat red meat and processed meat products, the greater the risk."

We should also not forget the benefits of legumes, whole grain products and nuts for protein intake. "Studies have found that eating legumes reduces the risk of cardiovascular diseases and coronary heart disease," says the doctor. "Unprocessed whole grain products, vegetable fats and nuts also help better control cholesterol levels."

"In 2015, the WHO classified all meat products as Group 1 carcinogens, which also includes asbestos and cigarette smoke," notes Dr Kaljumäe and recommends reducing the consumption of red meat and incorporating more fish and poultry in the menu.

"Just as quitting smoking is the first step towards a healthier heart for smokers, for those who eat processed meat every day, reviewing their diet is important for their health – ultimately, this can improve the functioning of many organs and reduce the risk of several cancers," he says.

Prevention is better than cure

According to Dr Kaljumäe, people are often too unaware of their actual health status and lifestyle-related risks. "In most cases, people come for a preventive health check through their employer or at the urging of a loved one. Women decide to visit a doctor more easily than men."

"The most eager to have their health checked by a doctor are those who have already experienced initial health problems and want to change their lifestyle as a result. It is not too late then, but consulting with doctors should start earlier – when a person feels completely healthy and wants to live healthily for as long as possible."

"Health checkups are like a functioning beacon that points the way and gives an idea of where a problem might be hidden in the body," emphasises Dr Kaljumäe, noting that family doctors and East Tallinn Central Hospital have long experience in conducting health audits, which includes getting an overview of the entire health status and providing recommendations accordingly. "We can also give the person instructions on how to move forward and live an even healthier and more fulfilling life."

"If, during health checkups, we discover a disease in a completely healthy person, it is usually in the early stages and can be treated," says Dr Kaljumäe. "As doctors, we can refer a person to the appropriate specialist and speed up the process of getting treatment when they come to check their health."

Although heart attacks are generally considered to be a disease of the elderly, this health issue is increasingly affecting younger people in their forties, more often men than women. Every person can do a lot for their heart health.