The heart is one of the most important organs in the human body, so it is essential to take care of it and prevent cardiovascular problems. On the occasion of the European Cardiovascular Risk Prevention Day, in this blog post we will talk about some healthy habits that can help prevent heart disease.

Smoking, a major cause of cardiovascular disease

Smoking is one of the major risk factors for cardiovascular disease. In fact, the World Health Organisation (WHO) estimates that smoking is responsible for at least 20% of cardiovascular diseases. In this sense, it is essential to raise public awareness of the risks associated with smoking and to promote healthy habits to prevent heart problems.

How does smoking affect cardiovascular health?

Smoking has been shown to accelerate the heart rate and constrict the main arteries. Smoking can cause myocardial ischaemia and lead to myocardial infarction.

Although smoking is a known cause of heart disease, quitting smoking is not an easy task for many people. If you find yourself in this situation, it is important to know that it is never too late to quit smoking. Your heart health will improve significantly from the moment you quit smoking. In addition, your risk of cardiovascular disease will decrease over time.

If you need help, don’t hesitate to contact us and together we will work to take care of your heart.

The importance of a heart-healthy diet

A healthy diet is essential to maintain a healthy heart. A balanced and varied diet rich in fruit, vegetables, whole grains, fish and healthy fats can reduce the risk of cardiovascular disease. In addition, it is important to limit consumption of processed foods, refined sugars and saturated fats that can increase cholesterol and blood pressure.

In this regard, some of the most recommended foods are those rich in Omega-3 fatty acids.  These fatty acids are known for their cardiovascular health benefits, as they can help lower blood cholesterol and triglyceride levels, lower blood pressure and prevent the formation of blood clots. Omega-3 rich foods include fatty fish such as salmon, tuna and sardines, as well as chia seeds, walnuts and vegetable oils.

Physical exercise: key to preventing cardiovascular problems

Physical exercise is one of the keys to maintaining a healthy heart. By engaging in regular physical activity, several cardiovascular risk factors, such as blood pressure, cholesterol and obesity, can be improved. In addition, exercise helps keep the heart strong and efficient in its function of pumping blood throughout the body.

At least 30 minutes of moderate physical activity a day, such as walking, swimming, cycling or running, is recommended. If you have any cardiovascular disease or risk factors, it is important to consult your doctor before starting any exercise programme.

Sleep and its relationship to cardiovascular health

Sleep is essential for the proper functioning of our body, and it is also closely related to cardiovascular health. Recent studies have shown that people who sleep less than 6 hours a night have an increased risk of heart disease, such as high blood pressure and coronary heart disease.

In addition, the quality of sleep also influences cardiovascular health. For example, people who suffer from sleep apnoea have an increased risk of cardiovascular disease. Therefore, it is important to sleep at least 7-8 hours a day and to improve the quality of sleep to maintain good cardiovascular health.

Other habits that help to prevent cardiovascular disease

In addition to the habits mentioned above, there are other factors that can help prevent cardiovascular disease. One of them is managing stress. Chronic stress can negatively affect cardiovascular health, as it can increase blood pressure and cause inflammation in the body. It is important to find ways to manage stress, such as meditation, yoga or physical activity.

Another important habit is to maintain a healthy weight. Being overweight and obese is associated with an increased risk of cardiovascular disease, as it increases blood pressure, cholesterol and insulin resistance.

Finally, it is essential to control chronic diseases, such as diabetes or high blood pressure, which can increase the risk of cardiovascular disease. It is essential to follow your doctor’s recommendations and monitor these diseases regularly to prevent complications.

Adopting healthy habits in our daily routine is essential to prevent cardiovascular disease. Maintaining a healthy diet, exercising regularly, avoiding smoking, getting enough sleep and controlling stress are some of the aspects we must take into account to take care of our heart. At Palm Mar Medical Center we are committed to the cardiovascular health of our patients and we offer prevention and treatment services for any heart-related problem. Remember that your heart is the engine of your life, take care of it!