Cardiovascular diseases remain the leading cause of death in our country. In Italy alone, more than 230,000 people die every year between ischemia, heart attacks, heart and cerebrovascular diseases. That means around 630 deaths a day. The fact that should make us think is that in the vast majority of cases these deaths can be prevented. Unfortunately, half of Italians do not follow adequate lifestyles. The prevention of heart disease is therefore essential.
In detail, they represent almost 36% of all deaths: 32.5% in males and 38.8% in females. The age group in which significant problems begin to occur starts at 40, while the peak is between 85 and 89 years.
Even today it is mistakenly thought that the diseases that affect the heart mostly affect men. This widespread opinion unfortunately leads women to underestimate clinical examinations. 57% of the deaths concern women. The ladies seem to be more sensitive to risk factors. But there is more. The same symptoms are different in women. For example, while chest pain is the classic manifestation in men, it may not exist in women.
This belief stems from the fact that before menopause women actually enjoy hormonal protection, thanks to the presence of estrogen. With the arrival of menopause, however, women are more at risk than men. In practice, they are about ten years behind the age of risk compared to men.
Heart disease prevention: what are the risk factors?
The scientific world is now converging in unison on seven risk factors that can also significantly increase the risk of developing cardiovascular disease.
1. Blood pressure
The blood pumped from the heart throughout the body through blood vessels puts pressure, called blood pressure, on the walls of the arteries. When this pressure is too high, it can damage the arteries, which harden and require the heart to exert more effort to circulate blood. This condition, almost always asymptomatic, is called arterial hypertension and represents a risk factor for a number of cardiovascular problems. It is very important to follow a correct diet. Here you can find directions to a diet that helps you control high blood pressure. However, if you already have high blood pressure problems, the best diet is DASH. However, the best thing is to be very careful with the use of salt. Here you can find everything you need to know about this topic and practical advice from the experts.
What are the normal values?
There are two parameters to consider: the minimum pressure (diastolic) and the maximum pressure (systolic). The minimum value must be between 60 and 79 mmHg while the maximum value must be between 90 and 119 mmHg. The result is considered normal if the values are lower than 120/80 mmHg.
Heart disease prevention: the risks of hypertension
High blood pressure puts the heart in danger because it can lead to heart attack, enlargement of the heart muscle (hypertrophy) or heart failure. Blood vessels are also affected: the increase in pressure can favor the formation of bumps (aneurysms) and bleeding. Hypertension can also be associated with cognitive difficulties and can put the health of other organs such as the brain, kidneys and eyes at risk.
2. Prevention of heart disease: the body mass index
The Body Mass Index is the parameter that relates the body weight of a person with his height. It is commonly used to detect underweight, normal weight, overweight and obesity conditions.
How it is calculated
Calculating the body mass index is simple: just divide the weight, measured in kg, by the height squared, measured in meters (kg / m²). According to the World Health Organization, the following must be considered:
- normally an index between 18.50 and 24.99 kg / m² (normal weight).
- Below 18.50 kg / m² we speak of underweight,
- between 25.00 and 29.99 kg / m² there is an overweight condition,
- from 30.0 kg / m² there is obesity.
Heart disease prevention: mit is better to measure your waist size
Recent guidelines from cardiologists, however, suggest measuring the waistline above all. The body mass index does not take into account the percentage of lean mass, for example. Let’s take the example of an athlete. As you know, muscles weigh more than fat. Most likely applying only the BMI measurement it would turn out that he is obese. In reality it is the opposite. The waist measurement is much more accurate.
3. Cholesterol
Cholesterol is an essential fat for the functioning of our cells. If it is present in excessive quantities it can endanger cardiovascular health. The two main types are:
- “good” cholesterol (HDL), which travels from the liver to peripheral tissues and is then eliminated,
- the “bad” one (LDL), which on the way from the liver to the tissues is deposited on the wall of the arteries (favoring the onset of atherosclerotic plaques).
Recent research has revealed that there is also another type of cholesterol, the ugly one, which is very dangerous.
What are the normal values?
- The scientific community recommends keeping total cholesterol levels (HDL and LDL) below 200 mg / dl of blood.
- It is considered “moderately high” when its blood concentrations are between 200 and 239 mg / dl.
- It is “high” when they reach or exceed 240 mg / dl.
What to do?
Lifestyles are not enough for cholesterol, even if they remain important. However, most of it depends on the liver’s production of this fat. Eating properly is however essential. Here you can find tips for an easy diet to keep cholesterol levels at bay. Better, much better to choose a diet with vegetable proteins, because what about cholesterol there are no big differences between white or red meat. Here you can find the foods you should avoid eating.
Before it gets too high, there are some even simple strategies that can be implemented.
The most important aspect, however, is adherence to therapies. Just a few months ago the guidelines have changed.
4. Balanced diet
An unbalanced diet, rich in salt and low in fiber, combined with a sedentary lifestyle represents an important risk factor for the onset of numerous diseases. To keep the heart (but not only) healthy, it is important to follow a balanced diet that also provides all the nutrients the body needs: among these, proteins, carbohydrates and fats. There are some foods that are particularly useful for the well-being of the heart. Ideal it is a diet rich in vegetables, to fill up on vitamins and minerals. But there is more. Over time, many beliefs have built up that some foods are bad for the heart. Luckily massive American research has dispelled these clichés. Often people are also inclined to follow trendy diets. For example follow a gluten-free diet can damage the heart.
Several studies have elected the Mediterranean diet as the best for the heart. Two researches, one Italian and the other British, show that it is more correct nutrition even after he has suffered from cardiovascular disease.
The right proportions
It is important to get these nutrients in adequate proportions. What are the correct proportions?
- About 15-20% of the calories consumed daily should come from protein,
- between 55 and 60% from carbohydrates,
- 25-30% from fats.
Without forgetting, however, vitamins, minerals and water.
5. Exercise
Physical activity increases the levels of “good” cholesterol, keeps blood pressure under control, protects the heart and arteries. Exercise is part of the actual therapy of cardiovascular diseases.
What physical activity should you practice?
To have positive effects on cardiorespiratory health, physical activity should be practiced in sessions of at least 10 minutes up to 150 minutes per week. It could be done:
- a brisk walk at least 5 times a week or
- high intensity physical activity (swimming, running, cycling) at least 3 times a week.
Those with cardiovascular disease also need to exercise. Ideal are the golf and yoga. Those who do not have heart problems can easily do intense physical exercise. Rather, Canadian research claims that it strengthens muscle even more. Also there marathon reinforces it, obviously always considering training and age.
Heart Disease Prevention: Smoking
Smoking is an important risk factor for both the bronchopulmonary and cardiovascular systems as it increases blood pressure, the tendency of blood to clot and reduces tolerance to physical exercise. Smoking also lowers good cholesterol, increasing the risk of cardiovascular problems.
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