Heart disease claims the life of one out of every three Russians, with a focus on ways to prevent heart attacks and strokes.
Cardiovascular disease (CVD) is a significant health concern, affecting millions worldwide. It encompasses a broad group of pathologies that impact the heart and blood vessels, including hypertension, ischemic heart disease, heart attacks, and strokes. According to the World Health Organization (WHO), 80% of premature heart attacks and strokes can be prevented [1].
The focus on heart health is in our own hands. The key preventive measures for CVD include maintaining a healthy lifestyle with regular physical activity, avoiding tobacco smoking, limiting alcohol intake, and managing key risk factors such as blood pressure, cholesterol, and body weight.
Physical Activity
Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week. This can help improve heart health and reduce the risk of CVD [1][2][3].
Smoking Cessation
Quitting smoking is crucial since it damages blood vessels and raises blood pressure, increasing heart disease risk [3][4].
Dietary Guidelines
Eat a variety of fruits and vegetables daily, especially dark green, deep orange, and yellow variants like spinach, carrots, and berries [2][4]. Include whole grains like oats, whole wheat, and brown rice, rather than refined grains [2][4]. Choose lean meats or alternatives such as beans and tofu, and favor cooking methods like boiling, steaming, or grilling over frying [2]. Consume fish rich in omega-3 fatty acids, like salmon, mackerel, and sardines, at least twice a week [2][4]. Use healthy fats such as olive oil, canola, sunflower, and soybean oils, and avoid trans fats and limit saturated fats [2][4]. Limit sodium intake to under 2300 mg per day (or less if advised), as high sodium elevates blood pressure [4][5]. Reduce added sugars and regulate portion sizes [2][4].
Weight Management
Maintaining a healthy body weight and waist circumference reduces strain on the heart and risk factors like hypertension and high cholesterol [3].
Stress Management and Regular Health Checkups
These help maintain blood pressure and metabolic health, further protecting cardiovascular health [4]. Regular check-ups are recommended for everyone, even if no symptoms are present. For patients with chronic diseases, regular check-ups are mandatory every 6 months.
Supplement Caution
While a balanced diet is beneficial, evidence does not robustly support routine use of antioxidant or mineral supplements for CVD prevention, except for targeted cases [1].
These recommendations align with guidelines from the American Heart Association and recent clinical guidelines emphasizing prevention and early treatment of high blood pressure, a major CVD risk factor [2][5].
Unfortunately, heart disease remains a significant issue in many countries. In Russia, for example, every third person dies from heart disease.
In conclusion, cardiovascular disease prevention focuses on a heart-healthy diet, regular exercise, smoking cessation, limited alcohol, weight control, and managing blood pressure and cholesterol through lifestyle and medical care as needed. By following these guidelines, we can significantly reduce our risk of CVD and improve our overall heart health.
Maintaining a heart-healthy diet is crucial for CVD prevention, as it involves eating a variety of fruits and vegetables daily, choosing lean meats or alternatives, favoring cooking methods that are not frying, and limiting sodium and added sugars.
Regular physical activity plays a significant role in heart health, with the goal being at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week.
Smoking cessation is vital for lowering the risk of heart disease, as smoking damages blood vessels and raises blood pressure.
Managing mental health is equally important, as stress management and regular health checkups help maintain blood pressure and metabolic health, further protecting cardiovascular health.
