Health

Cardiovascular risk: how does diet and exercise help?

Cardiovascular risk can be reduced by taking a few basic measures. Today, there are many factors that threaten the good health of the heart and circulatory system. The best thing is to prevent.

Cardiovascular risk: how does diet and exercise help?

The best way to reduce cardiovascular risk is to adopt a healthy lifestyle. The fundamental axes of this are two: diet and exercise. Both factors together are optimal means of preventing all kinds of diseases.

The two leading causes of death in the world are ischemic heart disease and stroke, according to data from the World Health Organization. This information alone shows the importance of taking steps to reduce cardiovascular risk.

It is estimated that at least a third of cardiovascular diseases are preventable. Despite this, it is not possible to reduce the number of deaths from this cause due to the persistence of inappropriate habits, such as sedentary lifestyle and inconvenient diets.

What are cardiovascular diseases?

Cardiovascular risk: how does diet and exercise help?

Cardiovascular disease is one of the two leading causes of death worldwide.

Cardiovascular diseases comprise several pathologies associated with the functioning of the heart and blood vessels. These include hypertension, heart failure, and cerebrovascular disease, among others.

Cardiovascular disease is often due to arteriosclerosis, a condition in which fat and cholesterol build up on the walls of the arteries. This leads to narrowing and causes problems throughout the body. A clogged artery can lead to a heart attack or stroke.

Cardiovascular risk increases when you lead a sedentary life and maintain an inadequate diet. In the same way, regular exercise and healthy nutrition decrease the probability of suffering from any of these pathologies.

How does diet influence cardiovascular risk?

To minimize cardiovascular risk, it is important to reduce your intake of sodium, sugar, saturated fat, and cholesterol. A study at the Joseph Fourier University in Grenoble (France) found evidence that the Mediterranean diet helps prevent heart problems.

The indicated thing is to reduce or eliminate those foods with the potential to increase the levels of “bad” cholesterol (LDL) and triglycerides. Also substances that require a more arduous work on the heart, such as sodium.

The Mediterranean diet meets those criteria. Another study from the University of Lund indicates that the Swedish diet also does this. The same goes for the so-called DASH diet or dietary approach to stop hypertension.

A proper diet protects the circulatory system by preventing plaque from forming in the arteries; In addition, it strengthens the heart and blood vessels. Ingested on a regular basis, this type of diet consistently prevents cardiovascular risk.

Helpful tips

Generally speaking, what is recommended is to eat fruits and vegetables every day, preferably steamed. Also, eat nuts and whole grains frequently.

Other tips to take into account are the following:

Limit the salt. You should not ingest more than 3 grams of salt daily, which is equivalent to one teaspoon. Basil, lemon, and garlic, among others, also give food an excellent flavor.
Consume fish at least twice a week. Preferably blue fish.
Reduce the consumption of red meat.
Prefer skimmed dairy.
Eat no more than four eggs per week.
Avoid sugary drinks.
Do not make very spicy dishes and cook them steamed or grilled.
Prefer vegetable oils, such as sunflower, linseed, olive or canola.
Avoid highly processed foods and refined flours.

How does exercise influence the risk of cardiovascular disease?

Cardiovascular risk: how does diet and exercise help?

Research has shown that physical activity lowers heart risk.

A study carried out by the Department of Epidemiology and Population Health at the London School of Hygiene and Tropical Medicine indicated that eliminating a sedentary life reduces cardiovascular risk by between 15 and 39%.

The same study adds that reducing the time a person sits a day to just three hours could increase life expectancy by up to two years. Experts indicate that it is advisable to do 150 minutes of aerobic activity or 75 of intense activity per week.

Adults without a history of cardiovascular disease can begin a gradual exercise program without major problem. However, it is always better to consult with your doctor, especially if there are doubts about it.

Evidence indicates that exercising at least twice a week is associated with a decrease in cardiovascular risk, as it helps the heart beat harder, keep pressure levels stable, and lower cholesterol.

Helpful tips

Introducing regular exercise into your lifestyle not only lowers cardiovascular risk, but is also great for maintaining a good mood and reducing stress. The ideal is to practice a sport and if this is not possible, create an exercise routine.

It is best to start with activities that are not so demanding and gradually increase. The following activity level data helps you better program your exercise plan.

Mild physical activity It is the right one to start when a person is sedentary. Include activities such as walking, slow swimming, golf, Tai-Chi, yoga, or Pilates.
Moderate physical activity. After a couple of weeks doing mild physical activity, unless your doctor says otherwise, you can increase the intensity. Activities such as ballroom dancing, biking, swimming, brisk walking, or horseback riding may be suitable.
Intense physical activity It should only be started if it is clear that there is no risk. It includes activities such as climbing, aerobic dancing, athletics, boating, and practicing any sport at an intense pace.
It is advisable to do strength exercises a couple of days a week. Weight lifting or resistance bands are very convenient. It is advisable to monitor vital signs and stop activity if there is dizziness or shortness of breath. Over time it is possible to increase the body’s ability to respond better.

Cardiovascular risk prevention

Studies indicate that the best results are obtained when a healthy diet is combined with regular exercise. One measure enhances the other and makes it more profitable. For this reason, it is best to adopt both habits at the same time.

It is normal that initially there is resistance to adopt new habits. However, once that initial barrier is started and broken, little by little, everything becomes easier. On average, it takes a person just over two months to incorporate a new habit. The final result? Prevention instead of care.