Cardiovascular disease is internationally the first cause of death. These include coronary heart disease, vascular stroke and peripheral arterial disease. Prevention is an important strategy for reducing the occurrence of cardiovascular disease but also to reduce mortality.

Prevention aims to properly modify the risk factors, depending on the overall 10 -year risk for the risk category of the person under consideration. The risk category is estimated on the basis of very high risk factors (installed cardiovascular disease, diabetes mellitus, chronic renal failure, familial hypercholesterolemia) and other risk factors (hyperlipidemia, smoking, arterial hypertension).

Some of the above risk factors, such as arterial hypertension, diabetes mellitus and hyperlipidemia generally require appropriate pharmaceutical treatment, which leads to “regulation” of their levels, reduces overall risk and affects the cardiovascular system. Patients with already established cardiovascular disease need much more aggressive and strict regulation strategy, as well as regular medical monitoring.

For the rest of the population, which has not yet developed cardiovascular disease, but may have low to high risk, there are some basic principles, which have been formulated by large scientific companies, and aim to form life in order to promote its health. Cardiovascular System:

Stop smoking and every use of tobacco

This is one of the best options for promoting cardiovascular health. Even non -smokers should avoid exposure to passive smoking. Tobacco chemicals promote inflammation, causing damage to the heart and body vessels, while reducing the oxygen rate in the blood, increasing heart rate and blood pressure. The risk reduction begins immediately after stopping smoking and is impacted after about a year.

Physical activity and exercise

Systematic, daily physical activity reduces the risk of developing cardiovascular disease and helps control body weight. It also reduces the likelihood of other problems, such as arterial hypertension, hypercholesterolemia and type 2 diabetes.

People who do not exercise and make a sedentary life should start a gradual increase in physical activity with at least 150 minutes of moderate exercise (eg lively walking) per week or 75 minutes of intense exercise (eg running) per week. Also recommended to empower exercises in at least 2 sessions per week.

The important thing is that even less than the above times can have a beneficial effect on people who cannot meet the recommended goals. In addition, physical activity can be combined with other activities, such as gardening, rising staircase, dog ride.

Healthy Diet for Heart and Vases

The healthy diet protects the heart and vessels and reduces blood pressure, cholesterol, obesity and the risk of developing type 2 diabetes.
A classic example of a healthy diet is the Mediterraneanbased on eating vegetables and fruits, poultry and fish, legumes and cereals.
Important is the benefit of avoiding sugar or beverages by adding sugar, processed carbohydrates and processed meats. Salt should be consumed in moderation, and only under guidance by a doctor if there are specific reasons (blood pressure, heart failure). It is important to prefer noble fats, such as olive oil and avocado, and should avoid palm oil and trans fats, which are often found in fried fast food, chips and baked foods.

Maintaining a healthy body weight

Obesity, especially in the waist area, increases the risk of cardiovascular disease and can increase the risk of arterial hypertension, hypercholesterolemia and type 2 diabetes. Reducing body weight in overweight helps to reduce these factors.

Good quality of sleep

People who do not sleep enough have a higher risk of obesity, high blood pressure, diabetes mellitus, depression and heart attack. Most adults need at least 7 hours of night sleep. It is advisable to keep a sleeping program every night. If sleep does not rest and the person feels fatigue during the day, then you need to check for possible obstructive sleep apnea and, if any, be treated properly with weight loss and special positive inhalation mask (CPAP).

Management of Anxiety (Stress)

Continuous stress can aggravate other cardiovascular risk factors, such as arterial hypertension. The wrong treatment in an unhealthy manner (increased food consumption, alcohol intake, smoking) also increases the risk. It is important to treat stress with physical activity, relaxation exercises, yoga or meditation.

Regular medical examination

The discovery of risk factors, such as hypertension, diabetes mellitus and hyperlipidemia, is of crucial importance because, when they remain undiagnosed, they can act many years by increasing damage to the heart and vessels. Regular control can therefore reveal these situations and direct their treatment. Scientific companies recommend that the audit start from adolescence-or earlier if there is a known hereditary burden-and to be carried out every 1-2 years.

Precaution from infections

Some inflammation, such as chronic gingivitis, have been associated with cardiovascular problems. Other infections may also aggravate existing cardiovascular problems. Suspicious people with high cardiovascular risk should follow their physician’s advice on recommended prophylactic vaccinations.