Cardiovascular disease prevention – 8 tips to follow

When it comes to cardiovascular disease prevention, there are a few factors we cannot change, such as genetic history, biological sex or age. However, there are many other factors you can influence that can give you a long and medically carefree life.

The most beneficial strategies in the prevention of cardiovascular disease

Follow these 8 tips to give your heart the care it needs:

Quit smoking

Smoking is one of the biggest enemies of your heart. Long-term studies have shown that smoking increases the risk of sudden cardiovascular death by up to 3 times.

The reason smoking is so harmful to the heart is that the ingredients in cigarette smoke can inflame blood vessels and cause them to thin. One thing to remember is that even inhaling cigarette smoke without being a smoker can cause cardiovascular disease. In the United States, around 33,000 people die each year from it.

Instead, the good news is that the risk of cardiovascular disease can go down from the first day you quit smoking. In 5 years, smokers can reach a risk of cardiovascular disease comparable to those who have never smoked.

Give up alcohol

There is also a strong link between alcohol consumption and an unhealthy heart. Even low alcohol consumption can increase blood pressure – what’s more, some studies also claim it increases the risk of liver, colon and breast cancer.

Move more

Daily movement will also have a beneficial effect on the health of your heart and your whole body.

A recent study showed that you can reduce your risk of cardiovascular disease by up to 49% by walking between 7000 and 13000 steps a day.

So you can take a 30-40 minute walk a day, go to the gym or start a sport. Any kind of movement helps your heart – it’s a muscle and, like any other muscle, needs to be trained.

Choose a heart-healthy diet

An unhealthy diet is considered to be one of the biggest causes of cardiovascular disease.

Here we are talking about a diet rich in:

  • red or processed meat (find out why it is so dangerous for your heart here)
  • refined cereals (white bread, pasta)
  • commercial sweets and snacks
  • saturated fats (butter, margarine)

Today, doctors around the world attest that the dietary pattern promoted by the Mediterranean diet is one of the best in preventing cardiovascular disease. This diet can reduce cardiovascular risk by up to 28% – but it has many other benefits too.

If you want to follow a heart-friendly diet too, find out here which are the 7 best foods for your heart.

Cardiovascular disease prevention through nutrition

Reduce salt consumption

And high salt intake can harm your heart. For adults, no more than 6 g of salt per day is recommended.

According to one study, salt consumption of 5 g above this value can lead to an increased risk of stroke of up to 23%.

Keep your weight in the optimal range

Excess weight is another significant risk factor for cardiovascular disease, but also for high blood pressure, high cholesterol and even type 2 diabetes. Overweight is usually defined by a body mass index (BMI) value outside the normal range.

One of the most popular ways to control your weight is to reduce your calorie intake – but be careful not to cut calories much more than the minimum daily requirement, as this can also lead to complications.

Get quality sleep

An adult needs about 8 hours of sleep a day. Poor sleep quality over a long period of time can increase the risk of cardiovascular mortality by up to 39%.

Eliminates or reduces stress

Stress is a very important factor in the prevention of cardiovascular disease, but it is also very often ignored.

One study showed that the risk of developing cardiovascular disease is increased in people who suffer from social isolation (2.47%), relationship stress (2.28%), work stress (3.2%), or who have experienced life-long trauma (2.67%).

While it’s not always easy to eliminate all stressors, any step can help you improve your physical and mental health.

Monitor your risk factor levels

Cardiovascular disease is much harder to cure than to prevent. That’s why it’s essential for your health to monitor your risk factors such as blood pressure, blood sugar or cholesterol levels regularly.

Using an app like Dahna, you can take control of all these risk factors, and constantly monitor your body’s risk of cardiovascular disease. The app is built through extensive medical expertise, and you can use it in conjunction with regular medical check-ups.

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