40 percent of deaths are caused by this... 10 important tips for your cardiovascular health

Cardiovascular diseases continue to be the leading cause of death worldwide. According to World Health Organization data, 17 million 300 thousand people lost their lives due to cardiovascular diseases in 2008. It is projected that this figure will rise to 23 million 400 thousand by 2030.

Ministry of Health data also shows that more than 160 thousand people in our country lose their lives to cardiovascular diseases every year. Factors such as diabetes, hypertension, metabolic syndrome, high cholesterol, lipid metabolism disorders, smoking, obesity, physical inactivity, poor nutrition, and excessive stress constitute significant risks for cardiovascular diseases.

Acıbadem Altunizade Hospital Cardiology Specialist Prof. Dr. Sinan Dağdelen points out that deaths due to cardiovascular diseases can be prevented by more than 30 percent through precautions taken in lifestyle habits, stating, "The three most important rules that heart patients must pay attention to are eating healthy, losing weight, and doing light exercises regularly.

In addition to these, the necessary examinations regarding cardiovascular health are also of vital importance," he says. Cardiology Specialist Prof. Dr. Sinan Dağdelen explained the rules that cardiovascular patients should pay attention to and provided important suggestions and warnings.

Maintain your ideal weight

Staying at your ideal weight is crucial for your heart health. Obesity is a significant risk factor for cardiovascular diseases on its own due to the problems it causes. This is because visceral fat, which is found around internal organs or under the abdomen, leads to very serious conditions for the cardiovascular system.

Abdominal fat, in particular, increases the risk of insulin resistance, diabetes, high blood pressure, cholesterol, and triglycerides. Furthermore, while it slows down blood circulation in the body, it also raises the risk of blood clotting. As a result, conditions such as atherosclerosis, heart attacks, and blockages in the brain's blood vessels can develop.

Quit smoking

Smoking increases the risk of death from cardiovascular diseases by 2-3 times. In men, the risk of developing cardiovascular disease increases by 1.7 times with 1-4 cigarettes per day, and by 2.6 times with 25 or more cigarettes per day. In women, the risk also increases by 1.9 times with 1-4 cigarettes per day, 4.3 times with 14-24 cigarettes, and 5.4 times with 25 or more cigarettes. Furthermore, passive smoking is also a significant factor that increases the risk. Therefore, for your cardiovascular health, quit smoking immediately and avoid environments where smoking occurs.

Do not overload your stomach

Excessive and unnecessary eating increases insulin secretion, fatty liver, and blood lipids, while making it difficult to exercise. This situation results in obesity, a significant problem of our age. When the stomach is overloaded, blood flow is also forced to divert toward the stomach and intestines.

Due to the decrease in the amount of blood reaching the heart, the heart exerts great effort while performing its function. As a result, serious problems such as heart attacks, high blood pressure spikes, and strokes can develop. Prof. Dr. Sinan Dağdelen emphasizes that to avoid overloading your stomach, you should not sit at the table without being hungry, make it a habit to eat frequently and at intervals, and leave the table before you are completely full.

At least 1.5 liters of water a day is essential

Water, which is vital for our body, also plays a critical role for our heart. Adequate water consumption prevents the blood from thickening, allowing it to flow more easily. This facilitates blood circulation throughout the body and enables the heart to perform its pumping function with less effort.

Since our heart spends less energy, it is protected from excessive strain. Drinking enough water also lowers the sodium concentration in the blood, protecting the kidneys and reducing the risk of heart failure. Therefore, make it a habit to drink at least 1.5 liters of water a day for your heart health. However, if you have a kidney condition, you must drink the amount of water recommended by your doctor, as fluid restriction may be necessary.

A 30–40 minute walk every day is very important

Regular exercise provides positive effects on the cardiovascular system as well as on cardiac risk factors such as obesity, blood pressure, lipid profile, glucose tolerance, and thrombosis. Scientific studies show that regular and properly performed exercise reduces the risk of death from cardiovascular diseases by 23 percent. For your heart health, unless your physician recommends otherwise, make it a habit to take a brisk walk on flat ground for at least 30–40 minutes every day.

Adopt healthy eating habits

Developing proper and adequate nutritional habits is of vital importance for your heart health. Since obesity increases the risk of high saturated fat intake, hypertension, heart failure, and atherosclerosis, you should consume flour and flour-based products, as well as sugar and its derivatives, in limited quantities. Furthermore, you must strictly avoid heavy, fatty, starchy, and excessively salty foods.

Cardiology Specialist Prof. Dr. Sinan Dağdelen states that you should prefer foods rich in unsaturated fatty acids, such as omega fatty acids, due to their benefits for vascular wall cells and their role in reducing the risk of arterial blockage, adding: “For this reason, fish, which is rich in omega fatty acids, should be consumed more frequently as a meat product. Additionally, the use of vegetable oils should be limited, and the consumption of fresh vegetables and legumes should be increased.”

Beware of metabolic syndrome

One of the most significant risks for cardiovascular diseases in recent years is a cluster of conditions known as "metabolic syndrome," the incidence of which has been steadily increasing. These include diabetes or insulin resistance, hypertension, low levels of HDL (good cholesterol), high triglyceride levels (high blood fat), and excess weight. A diagnosis of "metabolic syndrome" is made when three or more of these issues are present together. Therefore, do not neglect your tests for hypertension, cholesterol, blood sugar, and triglycerides.

Do not use supplements indiscriminately!

Unless recommended by your physician, do not use vitamin or mineral supplements under the assumption that they are "good for heart health." Cardiology Specialist Prof. Dr. Sinan Dağdelen warns, "All of the substances used in the composition of these supplements undergo chemical processes and can sometimes harm cardiovascular health. In international studies, it has never been proven or recommended that such supplements prevent or reduce the risk of atherosclerosis and heart attacks."

Take your medications regularly

Cardiology Specialist Prof. Dr. Sinan Dağdelen warns that you must take your heart and blood pressure medications regularly as recommended by your physician, stating, "If problems such as an increase or decrease in blood pressure or pulse occur, you must consult your physician for dosage adjustments. Especially if you are using blood pressure medication, diuretics, or blood thinners, the tests recommended by your physician at certain intervals must also be performed."