In addition to avoiding alcohol and tobacco, maintaining adequate weight is essential to prevent cardiovascular disease, through regular exercise, and stress management.
Cardiovascular diseases today attack a large part of the world population.
In fact, according to the World Health Organization (WHO), cardiovascular disease one of the leading causes of death in the 21st century.
Therefore, below we will review some habits that can help prevent these conditions 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 not treated in time, they can affect other organs such as the kidneys, the brain, and the lower limbs.
Among the most frequent diseases that patients with cardiovascular problems develop are:
- Arterial hypertension
- Cerebrovascular disorders
- Coronary cardiopathy
- Heart failure
Figures On Cardiovascular Diseases
Women and those over 45 are the most likely to develop cardiovascular disease.
According to WHO, in 2012, 17.5 million people died from cardiovascular diseases, 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 were due to strokes.
It estimated that people over 45 years of age and female are more likely to suffer from these disorders.
Besides, specialists determined that there is a higher risk of suffering from heart disease if one of our family members had it in the past. That is, there is a particular hereditary character.
Additionally, there are unhealthy habits that should avoid, since they can increase the chances of suffering from cardiovascular disease.
Risk Factors For Cardiovascular Disease
Among the most common risk factors by which an individual can develop diseases of this type we find:
Smoking: Tobacco addiction increases the risk of hypertension because it increases blood pressure.
Sedentary Lifestyle: It can result in being overweight, diabetes, hypertension, or high cholesterol.
Excessive Consumption Of Salt: It can become a risk because it produces an increase in blood pressure.
Stress: The pressure generated by the hustle of the daily routine and the different responsibilities can cause internal tension in the individual, which, in turn, would raise the heart rate.
5 Healthy Habits You Must Follow To Prevent Cardiovascular Disease
The application of healthy lifestyles reduces the risk of suffering from heart disease.
Not everything is lost. There are healthy habits that can be adopted to prevent cardiovascular disease, although they must assume responsibility and consistency.
Cardiologist Adrián D’Ovidio, president of the Argentine Federation of Cardiology (FAC), explains in Infobae that the only way to reduce cardiovascular risk factors.
And it is to get children to adulthood with well-ingrained habits: no smoke, have a good diet and exercise.
With that said, here are 5 must-have habits to include in your lifestyle to maintain a healthy body.
1. Eat Properly
A balanced diet is key to having a healthy body and mind in all aspects. And it is one of the best ways to reduce the risks of cardiovascular disease.
It is necessary to maintain a moderate consumption of saturated fat and added sugars.
On the contrary, specialists recommend eating plenty of fruits and vegetables rich in vitamins and minerals.
Proper nutrition will help keep triglyceride and cholesterol levels under control, thus avoiding the blockage of the arteries that are responsible for maintaining good blood circulation.
2. Maintain A Proper Weight And Exercise
Obesity is one of the main reasons why an individual can develop some cardiovascular disease, be it heart attacks, hypertension, or others.
So you have to keep the body moving and burn all the unnecessary fat.
Playing sports or training for 30 minutes, at least 3 days a week, gives vitality, strengthens the heart muscles, and improves blood circulation in the body.
3. Decrease Vices
As mentioned earlier, tobacco and alcohol use can increase blood pressure, increasing your risk of having a heart attack.
On the other hand, these two habits negatively influence oral health, which could lead to other diseases.
4. Practice Relaxing Techniques
Stress is one of the most profoundly rooted risk factors in our societies.
Stress is a bad companion. So it is necessary to enjoy life and take responsibility calmly.
For this, it recommended to carry out activities that produce pleasure and distract the mind.
Some good options are to do yoga, dance, practice a sports discipline, or take a walk with the family.
5. Ensure Rest To Prevent Cardiovascular Disease
Having restful dreams that guarantee real rest is another of the formulas that help you have a healthy life.
Otherwise, the body can begin to alter, increasing the risks of suffering from 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 on time and thus take the necessary measures.