In addition to avoiding alcohol and tobacco, to prevent cardiovascular diseases is essential to maintain an adequate weight, through regular exercise, and stress management.
Nowadays cardiovascular diseases attack a large part of the world population. In fact, according to the World Health Organization (WHO), they are one of the leading causes of death in the 21st century. Therefore, we will review some habits that can help prevent these ailments and lead a healthy life.
Cardiovascular diseases are those disorders related to the heart and the circulation of blood through the blood vessels. If they are not treated early, they can affect other organs such as the kidneys, brain and lower limbs.
Among the most frequent diseases developed by patients with cardiovascular problems are:
According to the WHO , in 17.5 million people died from cardiovascular diseases in 2012, which represents 30% of the deaths registered in the world. Of those deaths, 7.4 million were due to coronary heart disease, and 6.7 million to cerebrovascular accidents.
It is estimated that people over 45 years of age and female are more likely to suffer from these disorders. In addition, the specialists determined that there is a higher risk of suffering from a heart disease if one of our relatives suffered it in the past. That is, there is a certain hereditary character. Additionally, there are unhealthy habits that should be avoided , since they can increase the chances of suffering from cardiovascular disease.
Risk factors of cardiovascular diseases
Among the most common risk factors for which an individual can develop diseases of this type we find:
Smoking : Addiction to tobacco increases the risk of suffering from hypertension, because it increases blood pressure. Sedentary : It can result in overweight, diabetes , hypertension or high cholesterol. Excessive salt intake : It can become a risk because it causes an increase in blood pressure . Stress : The pressure generated by the hustle and bustle of the daily routine and the different responsibilities can cause an internal tension in the individual, which, in turn, would raise the heart rate.
5 healthy habits you must follow to prevent cardiovascular diseases
Not everything is lost. There are healthy habits that can be adopted to prevent cardiovascular disease , although they must be assumed with responsibility and perseverance.
The cardiologist Adrián D’Ovidio, president of the Argentine Federation of Cardiology (FAC), explains in Infobae that “The only way to reduce cardiovascular risk factors is to make children reach adult life with good habits rooted: no smoking, have a good diet and exercise. “
That said, we will present below 5 essential habits that should be included in the lifestyle to maintain a healthy body.
A balanced diet is the key to having a healthy body and mind in all aspects. Therefore it is one of the best ways to reduce the risk of cardiovascular disease.
It is necessary to maintain a moderate consumption of saturated fats and added sugars . On the contrary, specialists recommend eating lots of fruits and vegetables rich in vitamins and minerals.
Adequate nutrition will help keep triglycerides and cholesterol levels under control , thus avoiding obstruction of the arteries that are responsible for maintaining good blood circulation.
Maintain an adequate weight and exercise Obesity is one of the main reasons why an individual can develop some type of cardiovascular disease, whether they are heart attacks, hypertension or others. That’s why you have to keep the body moving and burn all the unnecessary fat . Practicing a sport or training for 30 minutes, at least for 3 days a week, gives vitality, strengthens the muscles of the heart and improves the circulation of blood in the body.
Diminish the vices As mentioned earlier, tobacco and alcohol use can increase blood pressure , which could increase the risk of having a heart attack. On the other hand, these two habits negatively influence oral health, which could lead to other diseases.
Read this article: Combining energy drinks with alcohol increases the risk of injury
Practice relaxing techniques
Stress is a bad companion. That is why it is necessary to enjoy life and assume responsibilities calmly. For this it is advisable to perform activities that produce pleasure and distract the mind . Some good options are doing yoga , dancing, practicing some sports discipline or walking with the family.
Having repairing dreams that guarantee true rest is another of the formulas that help to have a healthy life. Otherwise, the body can begin to change, increasing the risk of diseases such as diabetes , hypertension and obesity.
In any case, occasional medical monitoring is essential to know the exact state of the heart . In this way, any anomaly can be detected in a timely manner and take the necessary measures.