Cardiovascular disease is the leading cause of death. However, preventing cardiovascular problems is very simple. It is enough to change a series of eating habits and lifestyle and reinforce the consumption of cardio-protective nutrients.
- Increase the consumption of fish
It would be advisable to take fish five to seven times a week; somewhat less in small and inactive individuals. And something more in the elderly, with more activity, so the average is at least five times a week.
- Adopt the Mediterranean diet
The diet can reduce up to 30% the risk of cardiovascular disease. And reduce up to 70% the chances of suffering a cardiovascular pathology again. The beneficial effect of the Mediterranean diet was discovered many years ago. Research conducted over the years, including the most recent; show that following a Mediterranean diet is a good way to take care of your heart.
- Balance the consumption of fats
That not all fats are the same is already part of popular wisdom, that not all affect the body in the same way too. Some saturated and trans fats impair cholesterol control and increase cardiovascular risk. It is our job to increase your intake by consuming nuts, fish and foods such as milk.
- Consume foods with Omega 3
The American Heart Association states that good fats, including Omega 3 acids such as EPA and DHA, help maintain heart health. From the intake of two grams daily, normal levels of triglycerides in the blood are maintained; from three, normal blood pressure is maintained. Omega-3 fatty acids have been related to a protective effect against various pathologies: cardiovascular diseases, arteriosclerosis, and hypertension.
- More good fats prolong life
The population of the island of Okinawa, in Japan, holds the world record for longevity. In addition, they are in good health until death: they are physically independent at 97 years of age. Its inhabitants have 80% less coronary problems. The high consumption of omega-3 fatty acids add the extra years to life.
- Control cholesterol
Excess cholesterol is one of the main risk factors in the development of heart disease. Proper food choices can reduce cholesterol intake by up to 50%. A diet rich in fruits, vegetables, whole grains, dairy products, fish, olive oil fits into the profile of the Mediterranean diet and due to its fiber, vitamin, mineral, antioxidant, and omega-3 fatty acid content, it helps prevent cardiovascular problems and strokes”.
- Walking 30 minutes a day
Walking and doing any regular physical activity adapted to the physical conditions of each individual helps take care of the heart, and also improves weight control, physical fitness and mood. 78% of people over the age of 80, who practice at least half an hour of exercise a day, extend their lives by a minimum of five years.
- Reduce alcohol and tobacco consumption
Drinking alcohol and smoking are cardiovascular risk factors. The negative impact of tobacco consumption is noteworthy (the health risk is proportional to the number of cigarettes consumed per day, and it is also negative for passive smokers). Alcohol can be consumed in moderation (1-2 low-alcohol fermented drinks per day for women and 2-3 for men is acceptable). But excessive consumption of alcohol is highly dangerous for the health of the person who consumes it and the people around them
- Keep body weight under control
There are data to take into account knowing that obesity is a cardiovascular risk factor and the World Health Organization recommends balancing body weight and controlling it based on height, age and sex. Overweight should be avoided from childhood, it can gradually lead to obesity and various health risks, especially when fat accumulates in the abdomen. By feeding you can control the amount of fat ingested. The key is to choose foods with low caloric intake; eat five meals a day, combine vegetables, fruits, fish, poultry; and reduce the intake of red meats and processed meats.
- Reduce salt intake
Salt contributes to increasing blood pressure, which is a major risk factor for cardiovascular and cerebrovascular accidents. Its consumption is much higher than recommended in practically the entire population and it is detrimental to cardiovascular and general health.
