- Cardiovascular diseases are the leading cause of death worldwide. According to data from the National Institute of Statistics and the Ministry of Health, in Spain, more than 10 million people suffer from cardiovascular diseases, and around 120,000 people die each year due to these conditions.
It is estimated that up to 99% of caridiovascular diseases can be prevented by addressing the various risk factors, such as high blood pressure (HTN), diabetes mellitus (DM), smoking, obesity, or high blood cholesterol, among others.
→ Learn about the main cardiovascular risk factors in this article from the CreuBlanca Blog.
Next, we offer you a series of tips to take care of your cardiovascular health, which will help you reduce certain risk factors and prevent the development of heart conditions, allowing you to enjoy a healthy life.
- Follow a balanced diet rich in fruits, vegetables, proteins, and healthy fats, free from sugars and saturated fats. Eating a variety of nutrient-rich foods helps lower bad cholesterol and protect the heart. Avoiding added sugars and saturated fats reduces the risk of heart disease.
- Don’t smoke and limit alcohol. Tobacco and regular alcohol consumption are among the main cardiovascular risk factors. Smoking damages arteries and increases the risk of heart attack. Limiting alcohol to moderate amounts reduces the possibility of hypertension and heart conditions.
- Maintain a healthy weight. Being overweight increases the workload on the heart and raises the risk of hypertension. Follow a balanced diet and engage in physical activity.
- Control your blood pressure. High blood pressure can damage arteries and increase cardiovascular risk. Monitoring and controlling blood pressure helps prevent complications.
- Watch your sugar levels. High blood glucose levels can damage blood vessels and the heart in the long term.
- Have regular medical check-ups. A periodic medical check-up is key to taking preventive measures and acting in time. Regular check-ups allow early detection of risk factors such as hypertension or high cholesterol, facilitating the prevention of heart disease.
- Know your family history. Genetics can influence the risk of developing heart diseases. Knowing your family history allows you to take additional precautions and monitor your heart health. Have a medical check-up if you have a family history of heart problems.
- Avoid a sedentary lifestyle. Regular physical activity, such as walking or swimming, helps maintain a healthy heart: it improves circulation, reduces blood pressure, and helps maintain a healthy weight, protecting the heart.
- Exercise safely. A sports examination will help you understand your current physical condition and know your limits. Before starting an intense exercise routine, a medical check-up can identify potential risks and help you train safely.
- Keep stress under control. Practice stress management techniques, such as meditation, yoga, or other relaxation therapies. Chronic stress can raise blood pressure and increase the risk of heart disease. Relaxation techniques help reduce stress and protect the heart.
- Reduce salt intake. A low-sodium diet reduces blood pressure, stress on blood vessels, and fluid retention.
- Take care of your sleep. Quality sleep is associated with a reduction in inflammation and stress in the body. Sleeping well is vital for regulating blood pressure and reducing inflammation, key factors in maintaining a healthy heart.
It is essential to maintain healthy habits and be aware of our health status, to identify any existing conditions or a genetic predisposition that may lead to the development of cardiovascular diseases over time.
At CreuBlanca, we take care of your health from the heart. Remember, the heart is the engine of our body, and prevention is the best tool against cardiovascular diseases. In our Cardiology Unit, we have state-of-the-art technology and highly specialized professionals in the prevention, early diagnosis, and personalized treatment of multiple cardiovascular conditions, helping you enjoy a healthy lifestyle, improve your quality of life, and prevent diseases.