Cardly and vascular diseases firmly hold the championship among the most common and dangerous diseases of the 21st century, significantly worsen the quality of life of people and are a leading cause of premature mortality.
According to the World Health Organization, cordial and vascular diseases annually take 17.5 million human lives. The development of the pathology of the cardiovascular system occurs at an earlier age. At the same time, 80% of deaths of myocardial infarction and ischemic stroke could be avoided by eliminating the main risk factors of these heart diseases, which include: poor and unbalanced nutrition, hypodynamia, stressful conditions, alcohol abuse, tobaccocom, hypertension, increased blood lipids (cholesterol and cholesterol and cholesterol and cholesterol and cholesterol and cholesterol and cholesterol and cholesterol and cholesterol and cholesterol. triglycerides), excess body weight, diabetes.
The risk of cardiovascular diseases is also affected by biological characteristics - gender, age, burdened heredity.
Features of modern life contribute to the fact that the prevention of heart disease becomes a necessity.
The main measures of the prevention of cardiovascular diseases are:
- Balanced diet- It is necessary to organize nutrition with a sufficient content of food and mineral substances, vitamins, for which to increase the use of sea fish, poultry of low -fat varieties (without skin), legumes, whole grain cereals, vegetables, fruits and berries. The use of these food groups will ensure the intake of valuable proteins and amino acids, vitamins, magnesium, potassium, sodium, necessary for the heart for full work. Sea fish is the main source of omega -3 valuable fatty acid, which supports the elasticity of the heart muscle.
In the daily diet, it is recommended to reduce the use of fatty and fried dishes, sugar, salt, and give preference to the use of boiled and baked dishes. - Body weight control- It is necessary to monitor your weight, when it is increased, obesity develops, metabolism in the body is disturbed, the risk of developing cardiac pathology increases several times, which is accompanied by the development of atherosclerosis, blockage of the coronary arteries. Therefore, it is necessary to monitor your weight, prevent overeating, especially eating in the evening, arrange fasting days, observe a diet and engage in active sports.
- Actively move every day- In the mode of the day, it is necessary to provide foot walks in the fresh air for at least 30 minutes a day, playing sports and physical education with an adequate load, it is recommended to ride a bicycle, swimming, outdoor games and running. It is proven that daily walks at a fast pace by 2.5 times reduce the risk of heart disease. In addition, one should abandon the frequent use of the car, the elevator - this also helps to reduce the risk of developing pathologies of the heart and blood vessels.
- Rejection of bad habits- It is necessary to refuse smoking, the use of smoking mixtures, intake of alcohol, drugs. Cigarettes and smoking mixtures contain resins and toxins that slow down the process of restoration of cells of the heart muscle, which reduce the level of oxygen in the blood. The use of alcohol and drugs causes violations of coronary blood supply, blood clots are easily formed in damaged vessels, heart muscle fibers cannot fully decrease, which leads to the development of angina pectoris and then a heart attack. These pernicious dependencies increase the risk of heart attack by 40-45%.
- Struggle against stress- It is necessary to develop in yourself the ability to control negative emotions, adequately respond to stressful situations at work and in the family, since 3 times the risk of developing various heart disease and even heart attack increases. Therefore, pleasant communication with like -minded people, hobby classes, the correct mode of work and rest, normal sleep, the use of music therapy - all these measures will reduce the number of stressful situations.
- Control of blood pressure- it is necessary to carry out regular measurement of blood pressure, since with an increase in blood pressure, the artery narrow, the blood supply to internal organs is disturbed, the rhythm of heart contractions is increased, the risk of stroke, and the development of heart failure increases by 40-50%.
- Systematic preventive examination- people who are at risk on the development of pathologies of the heart and blood vessels, noting the increase in blood pressure indicators with its independent measurement, it is necessary to visit the doctor in a timely manner, follow his recommendations and conduct preventive examinations (measurement of blood pressure, pulse, ECG, blood tests and others).
- Regular control of blood cholesterol levels- All people over 30 years of age should take an analysis annually to determine the level of cholesterol in the blood, since sitting work, a sedentary lifestyle, the lack of regular physical activity in the fresh air, overeating, the abundance of harmful food in the diet are the causes of high cholesterol among the population. It was established that the increased content of cholesterol in the blood contributes to the development of atherosclerotic damage to the walls of blood vessels and is one of the risk factors for the development of severe cardiovascular diseases, such as angina pectoris (coronary heart disease) and myocardial infarction, brain stroke and interspersent chroma.
In order to reduce hypercholesterolemia, it should be limited in their diet that increase cholesterol: red meat (beef, veal), fatty meat (pork, lamb, lard), offal, duck meat, sausages, sausages, mayonnaise, canned food, products containing trans-fats: chips, crackers, etc.), fried dishes. It is necessary to supplement the diet with fresh vegetables, greens, and fruits (Avakado, grenade, red grapes, raspberries, strawberries, black -skinned mountain ash, lingonberry), pumpkin seeds, sesame seeds, linen, seeds of sunflower, nuts (cedar, almonds, pistachios), olive oil, fish oil. Sports are also recommended that help maintain vessels in good shape - physical work, gymnastics, dancing, walks. - Regular control of blood sugar levels- People after 40-45 years old should take a blood test to determine glucose annually. The high level of glucose changes the composition of the blood, destroys the vessels and cells of the heart, almost 2 times increases the risk of developing cardiovascular diseases. A low glucose level can provoke the occurrence of sudden arrhythmias and the development of cardiovascular diseases. Rational balanced nutrition, regular physical activity, rejection of smoking, abstinence of alcohol consumption will allow the target values of the blood glucose level.
Remember!
These simple rules will help to live in the future without a constant threat of heart disease!
The material was prepared by employees of the cardiology department No. 1
