5 effective steps against cardiovascular diseases
More than 20 million people worldwide lose their lives every year due to cardiovascular diseases. In Turkey, approximately 40 percent of deaths are caused by these diseases. Recognizing the risk factors that threaten heart health and eliminating them plays a major role in prevention. Prof. Dr. Ali Oto, Head of the Cardiology Department at Memorial Ankara Hospital, shared the points that should be paid attention to in order to protect heart health within the scope of 'April 13-24 Heart Health Week'.
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Although genetic predisposition plays an important role in the emergence of cardiovascular diseases, it is not the sole determinant. The risk of developing heart disease can be higher in men compared to women. Women, on the other hand, generally face this risk in the post-menopausal period, and this difference can last for about 10 years. However, thanks to the elimination of controllable risk factors related to lifestyle, it is possible to prevent cardiovascular diseases and reduce deaths associated with these diseases. This both increases the quality of life of individuals and saves on healthcare expenditures by preventing high-cost treatments. Therefore, the most effective way to protect heart health is to identify risk factors early and take precautions.
5 IMPORTANT RULES TO PAY ATTENTION TO FOR HEART HEALTH
1- Do not smoke
2- Go for walks frequently
3- Eat healthy and keep your weight under control
4- Have your blood pressure measured regularly
5- Have your cholesterol levels checked regularly
SMOKING IS THE MOST IMPORTANT FACTOR IN CARDIOVASCULAR DISEASES!
There is a direct link between smoking and cardiovascular diseases, as well as deaths associated with these diseases. In Turkey, the smoking rate remains at quite high levels, especially among men. It is noteworthy that the age of starting smoking has decreased and usage has increased among young people in recent years. This situation poses a serious threat to heart health and significantly increases the risk of disease.
OBESITY AND INACTIVITY ARE A SERIOUS RISK FACTOR
Unhealthy diet and inactivity contribute significantly to the development of cardiovascular diseases. Obesity is an important, correctable risk factor that must be addressed along with inactivity. It is known that obesity paves the way for cardiovascular diseases, diabetes, hypertension, and many other illnesses. The tendency to sit, brought about by modern life, increases this tendency to gain weight. If we increase movement and pay attention to healthy eating, we can prevent this problem. Another risk factor is high blood pressure, or hypertension. 80 percent of patients who have had a heart attack or stroke have high blood pressure. Therefore, it is necessary to check blood pressure and take measures to lower it if it is high. It is necessary to use the medications prescribed by the physician regularly and to follow the recommended diet.
DAILY SALT CONSUMPTION SHOULD NOT EXCEED 6 GRAMS!
Care should be taken not to consume excessively salty food. It is not recommended for a healthy person with no risk factors to eat without salt, but an excessively salty diet is naturally not healthy. Excessive intake of any nutrient is not healthy. It is known that salt consumption in our country is somewhat high. Daily salt consumption should not exceed 6 grams. According to research, the Turkish average reaches 18 grams. Salt consumption must definitely be reduced.
HIGH BLOOD LIPIDS MUST BE PREVENTED
According to studies, high levels of bad cholesterol play a significant role in the development of cardiovascular diseases, especially atherosclerosis and related ailments. In this regard, the physician's advice should be followed, and if the patient carries a high risk of cardiovascular disease, is diabetic, or has had a heart attack or stroke, they must use cholesterol-lowering medications and should not stop using medication without physician supervision.
WE NEED TO TAKE IN AS MUCH ENERGY AS WE CAN CONSUME
It is necessary not to overdo food intake and to pay attention to consuming every food source in a balanced way. It is necessary to consume all nutrients, especially fresh vegetables, fruits, oils, and meat, in a balanced manner. Saturated fat consumption should be less than 10 percent of total energy intake. One should take in only as much energy as they can consume; otherwise, taking in more energy than you consume also leads to weight gain. Besides this, it is extremely important to reduce the consumption of sugary foods.
NOT JUST FOR ONE WEEK, BUT ALWAYS PAY ATTENTION!
It is necessary to pay attention to cardiovascular health from childhood. Cardiovascular diseases should be given importance not only during heart week but always. In other words, it is important to pay attention to and take care of these risk factors both before contracting the disease and after becoming a patient.
Source: Memorial Ankara Hospital