1. Adopt a healthy diet
An unhealthy diet, which includes many foods high in saturated or trans fat, salt or sugar, is one of the most important risk factors for cardiovascular disease. At the same time, a healthy, balanced diet can help prevent cardiovascular disease and its complications.[1][3]
Try to eat as much fresh fruit and vegetables as possible and foods high in fiber, low in saturated and trans fats and cholesterol. Also limit your salt and sugar intake – this simple measure can help lower blood pressure and blood sugar, which will have a positive impact on your heart health. Try to limit your alcohol consumption too – it can raise your blood pressure.[3]
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2. Exercise
Sedentaryism or lack of physical activities is another risk factor often mentioned when it comes to cardiovascular disease.[1] But this threat to your cardiovascular health can be avoided if you make sure to exercise every day, even if it’s just for a few minutes.
According to experts, regular physical activity can help maintain a healthy body weight, lower blood pressure, blood sugar and cholesterol, and thereby keep the heart and blood vessels healthy. In general, 150 minutes of moderate physical activity per week is recommended for adults and one hour of physical activity per day for children and adolescents. Walking or cycling, using the stairs instead of the lift, exercising during breaks from work or participating in recreational activities such as dancing or team sports are some simple ideas to ensure you get your daily dose of exercise.[3]
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3. Do not neglect routine cardiological checks
If you are used to going to the doctor only when you are faced with a health problem, give up this habit and try to carry out regular routine check-ups, which allow detecting any problems in time. Many times, such a disease will not manifest itself through easily recognizable symptoms, and often the first warning sign is represented by a myocardial infarction or a stroke.[1]
A cardiological consultation it allows the specialist to assess risk factors such as blood pressure, cholesterol levels and heart rate, and the health of the heart and blood vessels, but also to provide personalized advice on cardiovascular disease prevention measures so that you can time the necessary changes.
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4. Quit smoking
Smoking is also one of the important risk factors in the development of cardiovascular diseases, affecting the health of the heart and blood vessels and increasing the risk of atherosclerosis. It doesn’t matter how much you smoke or whether you are an active or passive smoker – smoking can have severe consequences on your cardiovascular health, especially when risk factors are also present.
If you don’t smoke, don’t start, and if you do, try to quit the habit. Even if there is already a confirmed diagnosis of cardiovascular disease, quitting smoking reduces the risk of death.[2]
Prevention of cardiovascular disease involves a multifactorial approach, which includes, among others, a healthy diet, regular exercise, smoking cessation and regular cardiological consultations. Each of these aspects has a vital role in maintaining the health of the heart and blood vessels. If you want to know more about the ways to prevent cardiovascular diseases, talk to a specialist doctor.
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Bibliography:
„Cardiovascular Diseases (CVDs)”, World Health Organization11 June 2021, www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds). Accessed 11 July 2023. „How Smoking Affects the Heart and Blood Vessels”, NHLBI, NIH24 Mar. 2022, www.nhlbi.nih.gov/health/heart/smoking. Accessed 11 July 2023. „Prevent Heart Disease”, Centers for Disease Control and Prevention21 Mar. 2023, www.cdc.gov/heartdisease/prevention.htm. Accessed 11 July 2023.
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Last update: 17 August 2023 @ 07:08
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2023-08-17 16:38:03
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