How to prevent cardiovascular disease?

Cardiovascular diseases are among the most common causes of morbidity and mortality worldwide, in developed countries.

It is estimated that they account for approximately 50% of all deaths, followed by cancer and respiratory diseases.

Cardiovascular disease = cardiovascular disease.

To reiterate, cardiovascular diseases include:

• Atherosclerosis
• coronary heart disease
• high blood pressure and hypertensive heart disease
• acute coronary syndromes, which include angina and heart attacks
• cardiac arrhythmias, atrial fibrillation and others
• heart failure
• inflammatory heart diseases
• rheumatic heart disease
• valvular diseases
• cerebrovascular disease with stroke
• diseases of the peripheral arteries or arteries
• venous disease with deep vein thrombosis and pulmonary embolism

Both male and female sexes are affected, with no significant difference between them.

They kill more than 4 000 000 people a year in Europe.
Of these, 55% are women, about 2.2 million, and 1.8 million are men, about 45%.

Ischaemic heart disease and myocardial infarction take the highest proportion, but also stroke. Their common and unifying problem is primarily atherosclerosis.

Atherosclerosis is a degenerative disease of the blood vessel wall. In this mechanism, the deposition of fat and the formation of atherosclerotic plaques in the artery wall play a major role.

This long-term, progressive and morbid process leads to narrowing of the arteries. As a consequence, there is insufficient blood supply to the area behind the narrowing, to the tissue, part or the whole organ.

Plus...

When the blood vessel wall is damaged, the formation of a blood clot must also be considered.

Another risk is if this blood clot breaks off from the artery wall and floats, travelling in the bloodstream. It then gets stuck in another artery, where it partially or completely restricts blood flow.

The embolization causes the area behind the emboli to become unbloody. This mechanism is also one example of how stroke occurs.

Blood flow disorders of the heart and brain are a serious health problem. These vital organs need an adequate supply of oxygen and nutrients to function at all times.

Inadequate blood supply can persist to some extent over a long period of time. As a result, chronic diseases result. At some point, the human body is no longer able to compensate for this deficiency and health deteriorates. Examples include coronary heart disease and chronic heart failure.

On the contrary.

We also know of health problems that come on quickly, acutely.

If the blood supply is restricted to a significant degree or completely, there is also an immediate impairment of function in the non-blooded part.

This is an acute myocardial infarction.

The second such serious condition is brain compromise, i.e. stroke (or also sudden stroke).

What about other parts of the human body?

Of course, other parts of the body are also affected. From the eyes, to the kidneys, to the lower limbs. Damage to eyesight, kidney failure, or a lower limb that is at risk of amputation. And other serious health complications.

What's behind all this, you ask?

Atherosclerosis has already been mentioned, but it is not alone in all this.

There are multiple risk factors involved in the development of cardiovascular disease. Multifactorial risk factors is also an appropriate term.

These risk factors are divided into two main groups. The first groups those that cannot be influenced by human behaviour - the uncontrollable ones.

The second group is made up of those that can be influenced.

Known and significant risk factors include:

1. Uncontrollable
   • age, for men over 45 and for women over 55
   • gender, with women's risk increasing after the menopause
   • genetic predisposition and heredity
   • race
2. influential
   • atherosclerosis
   • hypertension (high blood pressure)
   • overweight and obesity, high BMI
   • metabolic syndrome
   • disorder of fat metabolism, high blood cholesterol
   • diabetes mellitus (diabetes), high blood sugar
   • excessive dietary fat intake
   • too many salts in the diet
   • low intake of fibre, vegetables and fruit
   • insufficient physical activity and sedentary lifestyle
   • smoking
   • excessive alcohol intake
   • hormonal contraceptives
   • excessive stress and psychological overload
   • drug use
   • atrial fibrillation and cardiac arrhythmias, narrowing of the carotid artery and other cardiovascular diseases
   • homocysteine - an amino acid produced by metabolism
   • increased inflammatory markers
   • blood clotting disorders, thrombogenic factors
   • social and financial background
     • education, living and working conditions

The World Health Organization (WHO) describes 7 main causes and risk factors:

1. high blood pressure
2. smoking
3. elevated cholesterol levels in the blood
4. overweight and obesity
5. lack of physical activity
6. low dietary intake of vegetables and fruit
7. excessive drinking of alcohol

Read on to find out:
How to combat risk factors for cardiovascular disease
What are the principles of prevention

+ bonus: 7 principles for preventing problems

How to fight risk factors and cardiovascular disease?

The question goes directly to prevention.

What is prevention?

Prevention is defined as a coordinated set of actions that affect a population, an individual, to eliminate or minimize the impact of risk factors, in this case cardiovascular disease.

In short, prevention is divided into primary, secondary and tertiary prevention.

1. Primary - includes a set of measures to prevent the onset of disease
2. Secondary - it aims to catch the disease at an early stage
3. tertiary - prevention or even treatment is designed to limit the damage caused by the disease

There is also palliative care, which aims to ensure that terminally ill people live and die with dignity.

The best place to start is with primary prevention

In any case, the most important thing is to prevent the disease from occurring in the first place, or at least to delay its onset. Not all factors in the development of morbidity can be influenced.

The appropriate time horizon is considered to be as early as childhood.

Children should be encouraged to lead a healthy lifestyle, where sufficient physical activity and a rational diet prevail.

Rational diet = a balanced diet with an appropriate proportion of all substances.
Varied diet = good.
Varied diet = bad.

Children should obviously not smoke or drink alcohol.

Between the ages of 15 and 18, the main risk factors are lack of exercise, smoking, inappropriate diet and obesity.

Read this article about the effects of obesity in children and young people.

In adulthood, in addition to these main factors, the increase in blood pressure, workload and work environment, sedentary lifestyle, excess cholesterol in the blood are also added.

On average, cardiovascular diseases, including serious acute conditions such as myocardial infarction and stroke, occur between the ages of 40 and 50.

Prevention is the way to prevent or slow down the development of these diseases. Let's not forget preventive check-ups.

How to prevent?

Prevention touches on influential factors. We'll look at the basic 7.

1. Stop high blood pressure.

High blood pressure is a disease in its own right, but on the other hand, it is also a symptom of another disease. In terms of the cause, it is divided into two forms.

The first group is known as primary or essential hypertension.

The second group is called secondary hypertension. In this case, the increase in blood pressure is caused by another disease. In this case, it is first necessary to find the provoking cause and treat it sufficiently. Subsequently, the blood pressure can also be normalized.

Exactly why primary hypertension arises may not be known. However, as with atherosclerosis and other cardiovascular diseases, multifactorial action is involved.

What does this mean, you ask?

It is based on the negative interaction of all the risk factors listed in the introduction of the article.

One of the main causes, namely progressive atherosclerosis, is complemented by dysregulation of the autonomic nervous system and the predominance of sympathetic control over parasympathetic control.

The autonomic nervous system controls all the processes in the body that we cannot influence by will, such as respiration, digestion, hormonal secretion, water management and other important processes.

It contains two main control components: the sympathetic and parasympathetic.

Sympathetic control, for example, increases blood pressure and heart rate, raises blood sugar, stops the digestive system, raises body temperature, and generally prepares the body to flee or attack, i.e., to cope with a stressful situation.

Parasympathetic has the opposite effect. It has more of a depressant effect on the body, where you need to prepare enough energy for a stressful situation. So it promotes digestion and lowers blood pressure and heart rate.

But...

Negatively, the external factors mentioned above contribute to dysregulation, i.e. the malfunction of autonomy.

Starting with smoking, alcohol, unrelenting stress or workload even with night shifts, lack of rest and others.

The optimal blood pressure should be somewhere between 100/60 and 120/80.

Prehypertension, which may already be heading towards hypertension, is at a blood pressure value above 130/80.

Hypertension from 140/90 and above.

If a person stops smoking, doesn't drink alcohol excessively, starts getting enough exercise and avoids stress, plus adjusts their weight and eating habits, they will help themselves by a few numbers to the good.

However, if hypertension has already developed and is reaching higher numbers, it needs to be corrected with medication. And this is not a matter for a few months, but for long-term treatment.

Because if neglected, there is a risk of outbreak of unpleasant health complications.

We probably know which ones they are: heart attack, stroke and many other problems caused by high blood pressure.

It's also important to remember that:

High blood pressure doesn't hurt at the beginning and may not manifest itself in any way. However, even during this asymptomatic (symptomless) period, it continues to progress and do damage throughout the human body.

By the time it takes its toll, treatment is more challenging. Often, other health problems are also present. And this condition generally complicates treatment.

Beware...

In some cases, a serious threat to health and life may be the first symptom of hypertension.

So even in this case, it is better to start prevention early.

We have articles for you with information around hypertension:

• Blood pressure values in the table
• High blood pressure in the disease section
• Typical symptoms of hypertension
• Risks of nocturnal hypertension
• What is masked hypertension
• How to help lower pressure without medication

2. Smoking and its negative influence

Smoking starts at a young age, mainly for the flavour of adulthood and the feeling of coming to terms with an age of independence. Plus the pack syndrome - if my friends smoke, I have to.

Worldwide, it is estimated that more than 1.6 billion over the age of 15 smoke.
Smoking shortens life by an average of 8 years.
9 out of 10 smokers start before the age of 18.

Smoking is generally known to cause lung cancer and various other respiratory diseases, and therefore chronic obstructive pulmonary disease.

However, its negative impact does not end there.

It can cause cancers of the lip, larynx, oesophagus, stomach, colon, rectum, liver and breast. It leads to the risk of developing almost every cancer.

It raises blood pressure, increases heart rate, clogs blood vessels, causes coronary artery and lower extremity disease. It increases the risk of cardiovascular disease several fold.

It is harmful in pregnancy, to the woman and to the fetus. In addition to low birth weight, it contributes to other health problems in children. It is dangerous when using contraceptives because of increased susceptibility to thrombosis.

Further, and a host of other health complications.

Active smoking is harmful, but so is passive smoking, as we are exposed to more than 4,000 dangerous chemicals through this form as well.

Many smokers would like to quit.

And they can't?

Smoking addiction has two sides. One is physical and the other is psychological. And smokers themselves admit that the psychological addiction is a bigger problem than the physical one.

The craving for a cigarette and the ritual of smoking is powerful. You have to get stronger. You can quit.

Read also articles on smoking:
Smoking and its impact on health
Chronic bronchitis and smoking

To help motivate you:

• 20 minutes of not smoking normalizes blood pressure
• after 8 hours, CO level is half the normal level + oxygen level rises to normal
• 48 hours of not smoking means that nicotine gets out of the body + the sense of smell and taste adjusts
• after 72 hours, energy returns and breathing is better
• 2 weeks of not smoking = blood circulation improves
• in 9 months coughing subsides, lung breathing volume adjusts
• after 1 year of not smoking, the risk of myocardial infarction is halved
• over 5 years you reduce your risk of stroke
• after 10 years of not smoking, your risk of lung cancer is the same as a non-smoker

3. Increased blood cholesterol and impaired fat metabolism

Blood fat can be elevated for a disorder of fat metabolism. But also for increased dietary intake.

Hyperlipoproteinemia is the name given to various disease states that are characterized by elevated levels of fatty substances and cholesterol in the blood.

In general, a person's diet should be varied.

Which means that it should contain all the ingredients in the necessary and appropriate proportion.

It cannot be monotonous and should not be significantly deficient in any essential nutrient. The human body needs sugar, fat and protein.

Of course, it also needs minerals and vitamins, which the body cannot produce on its own.

Improper nutrition and an excess of fats, cholesterol is one of the contributing factors to the development of atherosclerosis and other cardiovascular diseases.

You must have heard that we know bad and good cholesterol, i.e. LDL and HDL.

LDL stands for Low Density Lipoproteins. It is a bad fat that is used for energy, but when it is in excess, it is stored in the body and in the blood vessels. It is increased by poor diet, of course, but also by lack of exercise, overweight and obesity.

LDL up to 3.5 mmol/l.

HDL is the name for High Density Lipoproteins. This cholesterol counteracts LDL cholesterol. You could say it scavenges it. Plus it's anti-inflammatory.

HDL 0.9 to 1.4.

When assessing cholesterol in the blood, total cholesterol, LDL, HDL + triglycerides are recognized. A high value is referred to as hypercholesterolemia.

Blood cholesterol levels up to 5.2 are fine.
Between 5.2 and 6.2 = elevated
High above 6.2
High risk above 7.8 mmol/litre

Basically, you need to accept:

• lean meat, fish
• food low in saturated fat and cholesterol
• plenty of fibre
• more vegetables and fruit
• have a sufficient drinking regime
• also important
  • a reasonable amount of physical activity
  • ideal weight

4. Overweight and obesity as a significant factor

Being overweight or obese is another major risk factor and contributes to the development of cardiovascular disease.

There is probably no need to repeat oneself and say that it is necessary to eat a rational and balanced diet.

Overweight and obesity are promoted by the intake of excess sugar and fat. Of course, if more energy is entering the body than it can use.

The excess energy is stored. And it's in the form of fat.

To maintain an optimal weight, it is necessary to have a balanced intake and consumption of energy. Each person is different, of course. A child burns energy faster, a senior burns energy slower.

The BMI (body mass index) is also used when assessing body weight.

Read articles:
How to calculate your BMI
Overweight and obesity
How to go about losing weight?

BMI values in a table

There may be several causes behind overweight and obesity:

• hormonal influence
• use of certain medications
• genetics
• psychological factor
• metabolic disorders
• improper diet
• low energy expenditure and high energy intake

Other components are also involved in overweight and obesity. The main reason, however, is the storage of energy that is not consumed.

In addition, energy is taken in the wrong form and more unhealthy fats enter the body than should be the case. Plus simple sugars.

Also in this case it is necessary to think about:

• a balanced energy ratio
• the right diet
• more fibre, vegetables and fruit in the diet
• lower intake of bad fats
• a preference for lean meat
• avoiding excess simple sugars
• plenty of physical activity
• limiting sedentary lifestyle
• sufficient treatment of associated diseases such as diabetes and others
• not drinking alcohol and not smoking!

5. Inappropriate eating habits and low dietary intake of vegetables and fruit

Points 3, 4 and 5 are closely related (as they are all related).

A healthy eating habit is one of the main weapons in the fight against multiple health complications and cardiovascular disease.

The representation of essential nutrients in the diet should be:

1. Protein approximately 0.8 grams per kilogram of body weight
2. fats approximately 1 gram per 1 kilogram of body weight
3. sugars 6,5 grams per 1 kilogram of body weight

In addition to this ratio, the quality of the ingredients consumed is also important.

The table below shows the approximate distribution of essential nutrients

Basically and in short, a rational diet should be about:

• balanced energy intake and expenditure
• dividing meals into smaller portions and more frequently throughout the day
  • eliminating the body's need to store energy for later
  • 5 to 6 servings during the day
  • attention to individual needs
• choice of lean meat, fish
• lower fat meals
• preference for healthy fats
• increasing fibre intake
  • whole grain products
  • legumes
  • seeds, which also contain healthy fats
  • vegetables and fruit
• higher vegetable to fruit ratio
  • fruit with sense (contains simple sugars but also the necessary vitamins)
• less simple sugars and more complex sugars (disaccharides, trisaccharides, oligosaccharides)
• limiting sweets and empty calories such as sugary waters, candies, cookies, chips and other snacks
• not drinking alcohol
• drinking enough
• less salt
• steaming, cooking, not frying
• not eating smoked or semi-processed foods

Read also the following articles:
The Mediterranean diet as one good option
Essential nutrients in the human diet
Fibreas prevention and cure

6. Lack of physical activity and sedentary lifestyle

The energy balance also affects physical activity.

Lack of exercise = low energy expenditure.

If overeating is added to this, we are at risk of becoming overweight and obese.

Lack of exercise also promotes atherosclerosis, does not benefit our spine and joints. Overall, it is unhealthy.

Not everyone is cut out to run a marathon once a week. But physical activity includes walking.

Walking. Exactly. And preferably outdoors.

We should give ourselves a certain amount of walking time each day.

Sitting behind the TV and computer means not stretching the muscles of the lower limbs enough, which impairs blood flow.

And that's where the problems with varicose veins, thrombosis start. We'll mention the spine and disc problems. If other factors are added, the risk increases.

What about our children?

Kids in their teens are sitting down at computers, picking up tablets and cell phones. They're replacing outdoor exercise.

Yes, the benefits of modern times have brought with them this significant negative.

Children need to be encouraged to lead a healthy lifestyle. Otherwise, there is a risk of weight gain. Of course...

Lack of movement = musculoskeletal problems, poor posture. Approaching degenerative changes in the cartilage, spine in adulthood. We could go on and on.

Check out the articles on spinal problems. There are a number of them and some can come from childhood deficiencies.

Some people enjoy walking or Nordic walking with poles and hiking. Others enjoy swimming, cycling or high intensity sports, cardio, strength training.

It is about individual preferences and needs. Dancing is also perfect.

There's plenty to choose from. You just have to want it.

Different numbers are given depending on the specific type of physical activity.

For example:

• you need to train 3 times a week for at least 45 minutes
• you need to walk for at least an hour a day
• you need to train at 50-60% of your maximum heart rate
• lift a certain amount of maximum weight
• high-intensity interval training involves seconds of exertion for 20-30 minutes

One must mainly want to start. And if one finds the right form for oneself, it is then a good idea to deepen the basic information, for example on the Internet. It will be more effective to consult a trainer and an experienced person.

Some people prefer to train alone, others prefer to be guided.

It is important to increase energy expenditure in this way and to adjust diet and energy intake accordingly.

One may be limited by health complications. Then one should consult a specialist, doctor, physiotherapist about the appropriate activity.

Read articles:
Create a training plan
Is cardio for everyone?
How to help your joints

7. Excessive drinking of alcohol

I heard somewhere that:
Alcohol is for people.
But also that:
Alcohol is the scourge of mankind.
Each individual must choose what works better for them.

Addiction, alcoholism destroys people, whole families. It affects the family budget, but also the economy of the state.

We don't count the taxes, but rather the consequences. It's the same with smoking.

Alcohol has a negative effect on the psyche and the whole organism. It damages the digestive tract, the liver, the pancreas, the intestines, the brain, the blood vessels and the heart. It is linked to cancer. It impairs immunity, kidney function.

Drunkenness is a risk of injury.

Classification of people according to drinking alcohol:

• those who have never drunk at all
• abstainers - they refuse alcohol for no particular reason
• consumers - drink occasionally, for example for taste
• drinkers - must drink alcohol for its effect
• alcoholics - drink daily, alcohol is a drug for them

Alcohol is advertised in the media, commercials. Drinking is shown in TV shows, movies. It is freely available in shops.

Of course, it must not be sold to children and minors. But even this age category will encounter alcohol.

In some countries it is sold outside grocery stores or is not advertised.

Read the article.

Prevention Summary:

7 principles for preventing cardiovascular disease

• Movement
• Cholesterol
• diet
• overweight, obesity
• smoking
• alcohol
• doctor's appointment