Five heart-healthy tips that will change your life

Cardiovascular Wellness 19 August 2022 Hits: 921

Cardiovascular diseases are the leading cause of death worldwide. Although some cardiovascular risk factors, such as age and gender, are non-modifiable, several strategies can help us improve our quality of life while preserving our heart health.

1. No smoking

The damage caused by smoking is widely known, as it does not only affect cardiovascular health but is also involved in the development of other diseases such as cancer. Some smokers are often concerned they will not get any benefit from quitting. However, it has been shown that it is never too late to make this big decision, as the benefits on heart health start to appear almost immediately. After one year of not smoking, the risk associated with this habit decreases to about half that of a smoker.

2. Keep other diseases under control.

Cholesterol: blood lipids should be checked at least once every 4-6 years. However, if any abnormality is detected or if other risk factors are present, the controls should be performed more frequently.

Diabetes: is an important cardiovascular risk factor, and its control is essential to maintaining the proper function of the heart. Many people are unaware that they are diabetics. Screening for this condition is recommended beginning at age of 45 or earlier if there are other risk factors (overweight, obesity, sedentary lifestyle, family history of the disease).

High blood pressure (hypertension): the optimal blood pressure value is 120/80 mmHg. Although it is the most common cardiovascular risk factor, it often remains unnoticed, so it is important to measure it regularly: every 2 years if there are no abnormalities or risk factors; every time the treating physician considers it necessary if you suffer from this condition.

Do you have any of these symptoms?

3. Maintaining a healthy weight.

Being overweight or obese contribute to the development of risk conditions such as diabetes, hypertension, and abnormalities in cholesterol levels. Overweight is a BMI (Body Mass Index) greater than or equal to 25 and obesity is a BMI greater than or equal to 30. Also, excessive abdominal fat accumulation is associated with an increased risk of cardiovascular disease. Waist circumference gives us an idea of the fat mass in the abdomen. It is considered a risk factor when it is greater than or equal to 102 centimeters in men and 88 centimeters in women. When waist circumference is normal or decreases, risk of cardiovascular events is favorably modified. In addition, it has been shown that weight loss in overweight or obese people, however small, has great benefits on the metabolic health.

[1] BMI is defined as a person's weight in kilograms divided by the square of his height in meters (kg/m2).:

4. Being physically active

The benefits of physical activity on health are countless: regular exercise helps to control and reduce almost all the risks of cardiovascular and cerebrovascular disease. To obtain the full benefits of exercise on cardiovascular health it is necessary to perform at least:

Moderate aerobic physical activity 150 minutes per week, such as walking, or vigorous aerobic physical 75 minutes per week such as jogging or running.

2 or more strength training sessions (with resistance such as weights).

5. Eating heart-friendly foods.

Reduce your risk of cardiovascular disease by choosing heart-healthy foods:

*Prefer:

- Fruits and vegetables
- Whole grains (e.g. oats, barley; whole-grain products: rice, pasta, flour, bread)
- Lean meats and fish
- Low or non-fat dairy products
- Healthy oils such as canola, sunflower, soybean, olive.
- Beans, chickpeas, lentils.

*Limit:

- Sugar
- Salt
- Processed foods (packaged or ready-to-eat)
- Saturated fats (found in animal products)
- Trans fats (found in junk food, fried foods, baked goods and confectionery)
- Alcohol