According to the World Health Organization (WHO ) on its web portal, the cardiovascular diseases currently represent the leading cause of death worldwide , since statistics indicate that around 17, 9 million people die every year from these types of complications.
This group of affectations includes those problems that affect both the heart as well as the blood vessels , that is coronary heart disease, rheumatic heart disease and cerebrovascular disease.
The experts also point out that the main causes of the increase in these diseases are due to the bad lifestyle habits , among which the excessive intake of salt stands out , sugars and fats, in addition to the increase in cigarette and alcohol consumption, as well as the sedentary life that more people lead every day.
7 Tips for good cardiovascular health
Despite the fact that cardiovascular problems continue to claim lives year after year, there is the good news that in the vast majority of cases cases, these complications are preventable , but for this, certain recommendations must be followed, such as those suggested by the Spanish Heart Foundation .
Keep risk factors under control
Around the 60% of Spanish citizens have two or more risk factors for cardiovascular diseases, such as sleep disorders and overweight , in addition to indicators such as high blood glucose, hypercholesterolemia, sedentary lifestyle, stress, obesity and smoking.
Therefore, the specialists propose as a first recommendation to control all these factors, in this way to be able to have good cardiovascular health, but for this it is necessary to follow the other four to the letter tips from this list.
Eat well, preferably with a Mediterranean diet
Maintaining a healthy and balanced diet is essential to prevent cardiovascular diseases, in which foods such as vegetables, fruits, legumes and whole grains should abound, in addition to avoiding the intake of sugars, saturated fat and trans fat.
The consumption of unsaturated fats should also be increased, which can be found in foods such as olive oil, nuts and avocado, as the Mediterranean diet is designed.
Practice more exercises
Physical activity is another of the pillars of preventing heart and circulatory problems, as well as other diseases.
The constant practice of exercises helps to increase the force of cardiac contractions and regulates the rhythm of these contractions, in turn increasing the volume of blood through the circulatory system.
Among the suggestions made by the WHO is to practice moderate aerobic physical activity for a period of 150 to 300 weekly minutes or intense aerobic activities for an approximate time between 75 Y 150 minutes per week.
Exercises older person
To rest well
Sleep is one of the factors that also has a direct impact on the risk of suffering from cardiovascular diseases, in fact there is a scientific study that was published in the European Journal of Preventive Cardiology, in which It is noted that the control of risk factors, added to a rest of at least 7 hours, decreases by up to 65% risk of suffering from cardiovascular problems.
Give up smoking
The World Health Organization states that about 8 million people die annually from being smokers, hence the importance of quitting quickly this bad habit.
Specialists point out that the benefits of quitting smoking can begin to be experienced even between the 12 hours after putting down the last cigarette, as there is a decrease in the amount of nicotine and carbon monoxide in the body , in addition to starting a process of repairing the damage caused to both the heart and the lungs, caused by inhaled smoke.