Change of habits

heart health is at risk in the event of obesity, and although there are predisposing factors that we cannot control, others are modifiable, such as diet and physical activity.

• Overweight and obesity can be corrected in part with a change in dietary habits.
• weight loss must be progressive in such a way that it allows maintaining the habits acquired for life.
• Having a health program aimed at taking care of health is very interesting in order to prevent overweight and related disorders.

The caloric intake influences obesity and, consequently, cardiovascular health, not only with regard to the quantity of the intake but also its quality. Overweight and obesity can be partially corrected both by reducing caloric intake, eating less, and modifying eating habits.

Mediterranean diet

It has been shown that the Mediterranean diet, richer in fish, cereals, fruits and vegetables, reduces cardiovascular risk compared to diets richer in meat, carbohydrates and fats. For better cardiovascular health it is advisable to include fruits and vegetables in the daily diet, eat cereals, increase the consumption of white meat and compared to red meat, reduce the consumption of salt and increase the intake of water with meals. Olive oil, cereals and nuts are rich in unsaturated fatty acids, which prevent the onset of cardiovascular diseases by reducing total cholesterol levels, unlike saturated fatty acids found in meat, fat and dairy. Fish, especially blue fish, are rich in omega-3 acids, which have been shown to have a cardioprotective role. Fruits and vegetables are rich in vitamins and minerals, which have a powerful antioxidant effect, which reduces arteriosclerosis. Whole grains and legumes are rich in fibers, which lower cholesterol levels and help regulate blood pressure. It should be remembered that alcohol is a non-negligible source of calories.

It is important to bear in mind that to carry out a hypocaloric diet and lose weight, it cannot be done drastically, but must be a progressive loss of weight and then maintaining healthy eating habits to maintain an adequate weight in the long term. Diets should always be controlled by a medical professional.

The importance of physical activity

The other pillar to reduce weight and consequently reduce cardiovascular risk is physical activity. The practice of this must be moderate, appropriate to each person and constant. Carrying out moderate physical activity since childhood and instilling the need to continue it in adult life reduces cardiovascular risk. You can start by making small changes in your daily life, such as climbing stairs instead of taking the elevator, walking a little each day to go to work or getting off one stop earlier on the subway or bus.

A daily physical activity of about 30 minutes is recommended. With regard to aerobic activities (swimming, running, cycling, rowing), it is recommended that they be done between 3 and 5 times a week for about 20 minutes with an intensity of 60-90% of the maximum heart rate (MHR) , which is calculated by subtracting age from 220. Anaerobic physical activity (weights, bodybuilding) is recommended 2-3 times a week.

Thus, overweight and obesity predispose to the appearance of a series of diseases that progressively undermine heart health, among other consequences. Since they are largely due to modifiable factors, diet and physical activity, it is essential to maintain good eating habits and perform physical activity regularly so that our heart can stay young and healthy for as long as possible.