It is alarming to note that the Cardiovascular diseases are the leading cause of death in the worldThis phenomenon is aggravated by contemporary problems such as obesity, Sedentary lifestyle and a diet rich in processed productsHowever, there are multiple strategies y habits that we can adopt to improve our cardiovascular health and significantly reduce the associated risks.
Understanding cardiovascular diseases
The cardiovascular diseases encompass a set of disorders that affect the heart and blood vessels. The most common ones include:
- Coronary cardiopathy: affects the arteries that supply blood to the heart.
- cerebrovascular disease: includes stroke.
- Peripheral arterial disease: restricts blood flow to the extremities.
- Hypertension: high pressure that can damage blood vessels.
Su prevention It is key, since there is evidence that up to 80% of premature deaths from cardiovascular diseases can be avoided by cambios in the lifestyle.
Main symptoms to take into account
It is crucial to recognize the symptoms of cardiovascular disease to act in time. Some of the most common ones include:
- Chest pain: This may be persistent in the case of a heart attack or appear during exertion and be relieved at rest if it is angina.
- Fatigue and shortness of breath: They usually reflect heart failure or blood flow problems.
- palpitations: sensation of irregular or accelerated heartbeat.
- Dizziness or loss of consciousness: can be signs of serious problems such as arrhythmias.
It is important to note that hombres They are more likely to suffer from cardiovascular problems after the age of 45, while in women of risks increase after menopause.
Modifiable risk factors
Many cardiovascular risk factors are related to lifestyle and therefore can be modified to protect our health:
1. Control hypertension
La high blood pressure It is a significant risk factor. It is advisable to measure it regularly and adopt strategies to keep it under control, such as reducing salt consumption and exercising.
2. Maintain a healthy weight
La obesity increases the risk of cardiovascular disease. A balanced diet, rich in fruits, vegetables, whole grains y lean protein, combined with regular physical activity, is essential to maintain an adequate body weight.
3. Heart-healthy diet
A proper diet is crucial to prevent cardiovascular diseases. Mediterranean diet, which includes foods such as olive oil, nuts, blue Fish y fresh vegetables, is highly recommended. Avoid the processed products and Trans fat is also essential.
Try heart-healthy recipes like salmon burgers, an excellent source of omega-3.
4. Avoid smoking
El tobacco It damages the arteries and accelerates atherosclerosis, as well as significantly increasing the risk of heart attack. Quitting smoking has immediate benefits for the heart, reducing cardiovascular risk in just a few weeks.
5. Reduce stress
El chronic stress can cause an increase in blood pressure and promote unhealthy habits such as overeating or smoking. Activities such as yoga, meditation or even a relaxing walk outdoors can be very beneficial.
6. Regular physical activity
El physical exercise has a positive impact on heart health. The general recommendation is to perform at least 150 minutes of moderate activity o intense every week. Walking, swimming or even doing active housework contribute to a better cardiovascular state.
Find out more fun physical activities such as using the rowing machine to boost your health.
Emotional and cardiovascular health
Emotional well-being is closely related to heart health. negative emotional statesand prolonged stress and depression, can trigger physiological responses that affect blood pressure levels and heart rate.
Periodic medical check-up
Regular medical check-ups are essential to assess the state of our cardiovascular health. These check-ups allow us to detect risks such as cardiovascular disease early on. hypertension, high cholesterol or associated metabolic problems such as diabetes.
Adopting a healthy lifestyle is the best way to protect our heart and prevent future complications. Small daily adjustments can make a big difference in our quality of life and longevity.
