Keys to maintaining a healthy heart

| To maintain a healthy heart, prevention is something as simple as eating healthy, controlling weight, and exercising. We give you the keys to achieve it.

10 KEYS TO A HEALTHY heart

cardiovascular diseases are pathologies typical of Western societies and although some of their risk factors are easily preventable, the global reach of this type of ailments is very high: they are the leading cause of death in the world, overcoming any type of cancer and AIDS. They usually do not produce symptoms until it is late and a heart attack or one occurs.

Apart from the non-modifiable aspects, such as age, sex, genetic inheritance or diabetes, there are other risks to heart health whose negative effects we can avoid. Prevention is the pending subject of cardiovascular health that is why we show you the 10 fundamental keys to having a healthy heart.

WHAT YOU SHOULD KNOW

• A physically active lifestyle is associated with a reduction in the frequency and mortality of cardiovascular diseases.
• Eating a balanced diet can help reduce three of the main factors in heart disease: high cholesterol, high blood pressure, and excess weight.
• From the age of 40, periodic medical check-ups are recommended, especially those with a family history of heart disease, hypertension, cholesterol, diabetes, obesity, and smoking.

1. Practice physical exercise every day A style of is associated with a reduction in the frequency and in the cardiovascular disease mortality. By improving the functioning of the cardiorespiratory system, having a beneficial effect on being overweight, high blood pressure, diabetes and hypercholesterolemia, it reduces the chances of angina pectoris and myocardial infarction. In addition, it has very important psychological effects, which help to control stress and increase mental well-being.

Physical activity has been found to be beneficial for both sexes and all age groups, as long as it is practiced regularly, regardless of when it is started, indicating that it is never too late to reap its benefits.

The most recommended exercise is of the aerobic type: running, walking with energy, or cycling. And studies show that it should be done at least three times a week for 30 minutes to strengthen the heart. Ultimately, it is about acquiring, and above all maintaining, the habit of doing physical activity regularly.

2. Follow a healthy and balanced diet Following healthy eating habits can help reduce three of the main factors involved in heart disease: high cholesterol, high blood pressure, and excess weight. Thus, it is possible to reduce cardiovascular risk with just a few dietary changes. and keep the healthy heart.

heart-healthy habits include limiting your daily intake of salt and alcohol. In addition, the diet should consist primarily of fruits, vegetables, cereals, lean meats, and fish.

It is advisable to reduce the consumption of fat (especially saturated fat) and cholesterol (fatty red meats, whole milk, cheeses made with whole milk, eggs, cream-based dishes and desserts that contain a lot of fat), and prioritize the fat that comes from olive oil, nuts and oily fish, for its benefits on the cardiovascular system.

The contribution of fiber (whole grains, legumes, fruits) is also very important.

3. Stop smoking Tobacco is one of the main factors that can be avoided and modified to reduce the onset of heart disease.

smoking has a harmful effect on the cardiovascular system, favors the risk of thrombosis and it causes a reduction in the caliber of the coronary arteries, making it difficult for the heart to flow. Therefore, it is essential to actively avoid tobacco as well as passive smoking (smoking environments).

He can be very difficult to quit. A clear will to quit is required and in many cases good medical-psychological counseling is required. It may be helpful to consult with a specialized tobacco addiction unit to obtain the various treatment options.

In people who relapse again after seasons without stopping smoking or when characteristic symptoms appear due to the withdrawal of tobacco especially, they should be advised by a professional. If on the first try, after a season without smoking, you relapse again, it does not matter. In many cases, smokers have to try more than once to succeed.

4. Limit alcohol Moderate alcohol consumption (one to two glasses of red wine a day) has been linked to a decrease in cardiovascular disease. However, it is proven that alcohol abuse is harmful to health.

Several studies have described a relationship between excessive alcohol consumption and the appearance of cardiovascular diseases, therefore, it is advisable to moderate its consumption and limit it to a glass of to accompany meals.

5. Maintain an optimal weight Various studies have shown that obesity aggravates heart problems due to over-exertion on the heart, predisposes to hypertension, coronary heart disease, favors the onset of type 2 diabetes ... in addition to other diseases such as lung and osteoarticular diseases that also they are affected by the overload to which they are subjected.

About 40% of the incidence of heart disease coronary is attributed to a body mass index (BMI) greater than 25. That is why it is essential that each person know their BMI and act accordingly, especially if they are people over 20 years of age. BMI is calculated by dividing weight (in kilos) by the square of height (in meters).

If the result is greater than 30, it means that we are facing a clear case of obesity, so it will be important to start slowly and lose weight, since the risk of suffering a cardiovascular accident is significantly reduced.

6. Do pleasant activities and eliminate stress Stress is another factor that can affect the heart. You are more likely to have a heart attack during times of stress because your heart races and blood pressure rises. When this happens, the heart needs more oxygen. This is not to say that stress causes cardiovascular disease, but it does seem that it can aggravate them.

It is important, therefore, to find moments to do relaxing activities and enjoyable, such as walks, the, etc. and also manage to stick to reasonable work schedules that allow us to enjoy free time and disconnect from daily work stress.

7. Control diabetes In people who suffer from it, the strict control of their glucose (sugar) levels in the blood avoids what is known as the complications of diabetes in which, basically, the high level of glucose maintained causes a deterioration of the arteries of the body affecting mainly to organs such as the heart, brain, kidneys and vision.

In addition, there are other known cardiovascular risk factors that are frequently associated with diabetes, especially type 2. They are: obesity, especially abdominal predominance, very common in diabetic women; and arterial hypertension, whose appearance usually increases in women from 40-50 years of age. All this makes it very necessary to periodically control sugar in women.

With a good disease control (drugs and adequate diet) can clearly improve the quality of life and prognosis of patients with diabetes.

It is recommended test blood glucose level once every three years from the age of 40, with the aim of detecting diabetes early and reducing the risk of cardiovascular accidents and premature death. In Spain, the prevalence of diabetes is around 14%. However, almost half of the cases are undiagnosed. '

8. Monitor blood pressure Hypertension is the elevation, maintained over time, of the systolic blood pressure (known as the maximum) and / or the diastolic (known as the minimum). It usually does not give any symptoms but it is important to detect and treat it because it is related to potentially serious heart diseases such as heart failure and myocardial infarction.

Is considered hypertension when blood pressure numbers are above 140 / 90mmHg.

You should go to the doctor regularly to control the figures and if they appear high it is important to follow a series of dietary hygiene measures (exercise, lose weight, limit salt) as well as the pharmacological treatment that is indicated.

9. Keep cholesterol at bay Excess cholesterol in the blood accumulates on the walls of the arteries, contributing to the process of arteriosclerosis. Hypercholesterolemia is considered to be total cholesterol levels above 200 mg / dl and hypercholesterolemia is a determining factor in the onset of cardiovascular disease.

People with blood cholesterol levels of 240 have been shown to have twice as many risk of heart attack than those with figures of 200. In addition, high cholesterol does not cause symptoms and only its consequences do. Current health measures are aimed at primary prevention, that is, to avoid high cholesterol levels and thus reduce the risk of these pathologies before cardiovascular disease appears.

Prevention is as simple as eating healthy, controlling weight, and exercising. When required, a wide variety of drugs are currently available that regulate cholesterol levels.

10. Get regular medical check-ups From the age of 40, it is advisable to carry out regular medical check-ups. This is especially important in people with risk factors such as a family history of heart disease, hypertension, cholesterol, diabetes, obesity, and smoking.

Performing one and a medical examination can reveal the presence of diseases related to cardiovascular risk (hypertension, diabetes) when they have not yet manifested themselves.