How to prevent cardiovascular diseases easily
According to the World Health Organization, it is understood cardiovascular disease to those that directly or indirectly affect both the heart and the blood vessels.
In the opinion of many health specialists, although it is true that we tend to live much longer, we care less. Precisely for this reason, we are all candidates to suffer cardiovascular diseases.
For example, it is estimated that in 2015 around 20 million people will die from cardiovascular disease.
But, luckily, in most cases you can prevent cardiovascular diseases, for which purpose there are a series of guidelines that you can follow from these same moments. Remember that it is never too late to take care of your health.
Useful tips to prevent cardiovascular diseases
First of all, the best and always recommended is to follow healthy habits practically every day.
For example, following a healthy diet, exercising and avoiding unhealthy habits is very important.
As far as food is concerned, it is ideal to opt for fruits, vegetables, pasta, bread, rice, vegetables, potatoes and cereals; always trying to consume seasonal foods, opting for the olive oil as the main source of fat and reduce the consumption of fat and red meat, not forgetting fish and lean meats or white meats. In addition, it has been shown that an increase in dietary fiber intake is very useful in the prevention of cardiovascular diseases.
In what has to do with the practice of physical exercise, it is better to carry out at least 30 minutes of physical activity, preferably 3 times a week.
Eliminate from your day to day those unhealthy habits that can negatively and negatively affect your cardiovascular health is something we should never forget. In this sense, tobacco should be eliminated ( quit tobacco) and reduce or completely eliminate alcohol intake.
Remember also that if you have high cholesterol and triglycerides, it is essential lower high cholesterol Y lower high triglycerides, while maintaining a correct body mass index ( BMI calculator).
Healthy figures for a healthy cardiovascular system
Factor | Figure |
Total cholesterol | Less than 200 mg / dl |
| Total triglycerides | Less than 150 mg / dl |
| Blood pressure | Less than 120/80 mm / hg |
| Fasting blood glucose | Less than 100 mg / dl |
| IMC | Less than 25 kg / m2 |
| Waist circumference | Less than 80 cm in women and 102 cm in men |
Other useful tips that will help you take care of your cardiovascular health
If we take into account some of the main causes of the emergence of cardiovascular diseases, there is no doubt that they are all unhealthy habits that have an added advantage: they can be avoided and even practically eliminated from our lives.
Here we show you some of the causes of cardiovascular diseases related to life habits:
- Unhealthy diet
- Sedentary.
- Tobacco.
- Excessive alcohol consumption.
In this sense, if we also take into account those risk factor's that can also become causes of their appearance, we also realize that these in most cases can be avoided:
- Arterial hypertension.
- Diabetes.
- High cholesterol.
- Overweight or obesity
For all this, there is no doubt that following a healthy lifestyle, based on the maintenance of a healthy and healthy diet, and the daily or regular practice (at least 3 times a week) of physical exercise is always the best recommendation that could be given at the time of prevent cardiovascular diseases.
Do you know what your cardiovascular risk factor is?
The cardiovascular risk It becomes a great indicator to know the risk that a person has to suffer a cardiovascular accident, because is the probability you have of suffering cardiovascular disease within a certain time.
Obviously, this cardiovascular risk will depend directly on whether the person has one or several factors that predispose to suffer this type of disease.
Arterial hypertension
Hypertension becomes a frequent risk of suffering cardiovascular disease, so that controlling blood pressure either naturally with food and hypertensive medication prescribed by the doctor will be useful.
A high blood pressure is considered when the blood pressure is greater than 130-139 / 85-89.
High cholesterol
A high cholesterol level is due to the fact that the blood contains too many low density lipoproteins (which is known as LDL cholesterol), so these tend to accumulate on the walls of the arteries forming a plaque.
Thus begins the process of the disease known medically as arteriosclerosis.
Overweight and obesity
Both overweight and obesity (in short, in excess weight) can cause hypertension, increase total cholesterol levels and increase the risk of coronary artery disease.
Therefore, it is essential to maintain a normal weight.
Diabetes
Type 2 diabetes predisposes to heart problems, becoming in fact one of the leading causes of death among diabetics.
Hence, the control of blood glucose levels is essential.
Smoking
There is no greater enemy of cardiovascular health than smoking. It is a harmful habit very harmful to health, which increases the risk of both cardiovascular disease and peripheral vascular disease, in addition to the obvious risk of cancer.
In the previous lines we have indicated the cardiovascular risks that more commonly affect the risk itself. However, there are two other factors that should be taken into account:
- Age: many doctors estimate that the greater the age the greater the risk of cardiovascular diseases. This means that older people have a greater risk of suffering them.
- Family history of cardiovascular disease: although it is true that lifestyle affects, in case of family history is a risk factor to be taken into account.
Bibliography:
- Fiuza-Lights C, Garatachea N, Berger NA, Lucia A. Exercise is the real polypill. Physiology (Bethesda). 2013 Sep; 28 (5): 330-58. doi: 10.1152 / physiol.00019.2013. Available at: //www.physiology.org/doi/full/10.1152/physiol.00019.2013
- Loveman E, Colquitt J, Rees K. Cochrane corner: does it increase the intake of dietary fiber help prevent cardiovascular disease? Heart. 2016 Oct 15; 102 (20): 1607-9. doi: 10.1136 / heartjnl-2015-309137. Available at: //heart.bmj.com/content/102/20/1607
- Zárate A, Manuel-Apolinar L, Saucedo R, Hernández-Valencia M, Basurto L. Hypercholesterolemia As a Risk Factor for Cardiovascular Disease: Current Controversial Therapeutic Management. Arch Med Res. 2016 Oct; 47 (7): 491-495. doi: 10.1016 / j.arcmed.2016.11.009. Available at: //doi.org/10.1016/j.arcmed.2016.11.009
