Good heart health doesn’t just happen; it must be developed.

Heart Health, which game are you playing? The long one or the short one?

Heart health is a game you play every day

Your heart is what keeps you in the game. And just like in any game, the outcome depends on the moves you make.

You move or you sit. You eat a varied diet or you eat indiscriminately. You rest or you cut your sleep short. These may seem like small decisions, but they are the ones that shape your game the most.

Good heart health doesn’t happen overnight. It develops over time—imperceptibly, step by step.

Your heart is what keeps you in the game. And just like in any game, the outcome depends on the moves you make.

You move or you sit. You eat a varied diet or you eat indiscriminately. You rest or you cut your sleep short. These may seem like small decisions, but they are the ones that shape your game the most.

Good heart health doesn’t happen overnight. It develops over time—imperceptibly, step by step.

Everyone’s game is different, but the risks are the same

Cardiovascular diseases remain one of the leading causes of death in Estonia.

Although they affect both men and women, men tend to develop these conditions about a decade earlier on average.

Men also engage in risky behaviors more frequently—being overweight, long-term stress, smoking, and alcohol consumption.

That is precisely why it is important to consciously manage your game. The good news is that up to 80% of cardiovascular diseases are preventable.

The question isn’t whether you play.

The question is how you play.

Check out the rules of the game

Movement – your pace

Südamekuu kampaaniavisuaal lauatennise reketitega

As in any game, movement sets the pace. Regular physical activity helps keep your heart strong and resilient.

The recommendation is to be active for at least 30 minutes at a time, 3–5 times a week, ideally more. Everyday activities count too—movement is anything that gets your body moving.

More information on movement(Opens in new tab).

What does exercise do for you?

lowers blood pressure,
improves cholesterol levels,
reduces the risk of thrombosis,
helps maintain a healthy weight,
improves your mood.

What does exercise do for you?

lowers blood pressure,
improves cholesterol levels,
reduces the risk of thrombosis,
helps maintain a healthy weight,
improves your mood.

Exercise Cheat Sheet

You don’t always have to “work out” to play. These activities also count toward your points:

park your car a little further away and walk,
take the stairs instead of the elevator,
rough play with your child,
do household chores at a brisk pace (e.g., yard work, chopping wood),
go for a short walk.

And remember, every movement is a step forward. Even small movements count.

Exercise Cheat Sheet

You don’t always have to “work out” to play. These activities also count toward your points:

park your car a little further away and walk,
take the stairs instead of the elevator,
rough play with your child,
do household chores at a brisk pace (e.g., yard work, chopping wood),
go for a short walk.

And remember, every movement is a step forward. Even small movements count.

Nutrition – the heart's power source

Every game and every player needs energy. It’s not always about quantity, but also about quality. Your diet directly affects your heart’s function. Food is your heart’s source of energy. The better you metabolize food, the more smoothly your body functions.

And remember, the better your diet, the better your game. You can find dietary recommendations to enhance your performance on the National Institute for Health Development’s website about nutrition(Opens in new tab).

How does nutrition affect your game?

A balanced diet:

has a positive effect on cholesterol levels,
helps keep blood pressure in check,
makes you feel better in your body,
helps keep your weight under control,
gives you energy for physical activity.

How does nutrition affect your game?

A balanced diet:

has a positive effect on cholesterol levels,
helps keep blood pressure in check,
makes you feel better in your body,
helps keep your weight under control,
gives you energy for physical activity.

A Good Strategy

eat more vegetables and whole grain products,
reduce your intake of salt, sugar, and saturated fats,
and keep your diet varied.

A Good Strategy

eat more vegetables and whole grain products,
reduce your intake of salt, sugar, and saturated fats,
and keep your diet varied.

Health indicators – your score

Südamekuu kampaaniavisuaal tervisenäitajatest

Your score – do you know it?

In every game, the score matters. When it comes to heart health, however, the score isn’t always visible – you might not feel anything, even though the numbers are already changing.

That’s why it’s important to check your numbers from time to time—get your blood pressure checked at a pharmacy, your family doctor’s office.

Your score consists of:

blood pressure,
cholesterol levels,
blood sugar,
body weight, and waist circumference.

Your score consists of:

blood pressure,
cholesterol levels,
blood sugar,
body weight, and waist circumference.

Why is this important?

When you know where you stand, you can make better decisions.

If you don’t know, a lot is left to guesswork. For example, when it comes to blood pressure, around 120/80 is ideal. 140/90 or higher means your heart is working harder. You might not feel it, but it affects your health over time.

Check your score from time to time to help you manage your game better.

Why is this important?

When you know where you stand, you can make better decisions.

Check your score from time to time to help you manage your game better.

Health check – your checkpoint

Südamekuu kampaaniavisuaal tervisekontrollidest

In every game, there are moments when you can review your status—whether you’re moving in the right direction or it’s time to make a change.

When it comes to heart health, this checkpoint is your health check-up, because risks often don’t show signs until it’s already too late. That’s why regular check-ups help you spot changes early on, keeping the game under control.

What should you check?

Body Mass Index (BMI) – normal range 18.5–24.9
waist circumference – under 102 cm for men, under 88 cm for women
blood pressure – ideal 120/80, elevated 140/90
cholesterol – recommended under 5 mmol/l

If your numbers are outside the normal range, it doesn’t necessarily mean there’s a problem. But it’s a sign that you should review your habits or consult a doctor.

Exercise and rest – keep yourself in the game

Südamekuu kampaaniavisuaal koormusest ja puhkusest

If you’re constantly pushing yourself to the max, your energy can run out. Your heart needs balance too – excessive stress, lack of sleep, and constant tension strain the body and affect heart health. A smart player also makes sure to take breaks. For more tips, visit Peaasi.ee(Opens in new tab).

Know that every choice counts and every step helps keep your heart in the game.

What happens when your heart gets overloaded?

your body gets tired
stress levels rise
your heart works under greater strain

What happens when your heart gets overloaded?

your body gets tired
stress levels rise
your heart works under greater strain

How to maintain balance?

Get enough sleep – recommended 7–9 hours per day
Exercise regularly – at least 30 minutes a day
Spend time outdoors – at least 20–30 minutes every day
Make time for rest – set aside time each day to consciously unwind

How to maintain balance?

Get enough sleep – recommended 7–9 hours per day
Exercise regularly – at least 30 minutes a day
Spend time outdoors – at least 20–30 minutes every day
Make time for rest – set aside time each day to consciously unwind

These recommendations are in line with WHO health promotion principles and international scientific literature.

Heart Health

Heart health is a game you play every day

Everyone’s game is different, but the risks are the same

Check out the rules of the game

Movement – your pace

What does exercise do for you?

What does exercise do for you?

Exercise Cheat Sheet

Exercise Cheat Sheet

Nutrition – the heart's power source

How does nutrition affect your game?

How does nutrition affect your game?

A Good Strategy

A Good Strategy

Health indicators – your score

Your score consists of:

Your score consists of:

Why is this important?

Why is this important?

Health check – your checkpoint

Exercise and rest – keep yourself in the game

What happens when your heart gets overloaded?

What happens when your heart gets overloaded?

How to maintain balance?

How to maintain balance?