Tips for a healthy heart

September 29 is World Heart Day. To mark this occasion, Hospital Ochoa wishes to help promote cardiovascular health with this article.

Heart disease is a serious condition and the #1 leading cause of death worldwide. Cardiovascular issues cover multiple health problems related to the heart and blood vessels, yet there are a series of common guidelines that help prevent their appearance.

Risk factors for cardiovascular pathologies

Below is a list of the most common and well-known causes of cardiovascular problems. Nevertheless, Hospital Ochoa has a Department of Cardiology which will better determine every patient’s issue on a case-by-case basis.

  • High cholesterol
  • Diabetes
  • Stress and anxiety
  • Overweight and obesity
  • Diet rich in fats and sugars
  • High alcohol consumption
  • Smoking
  • Congenital causes

Tips for a health heart

  • A balanced diet.

As mentioned above, high cholesterol, obesity and diabetes are strong risk factors of cardiovascular problems. Nevertheless, these issues are greatly reduced, if not outright eliminated, with a healthy diet.

  • Quit smoking and reduce alcohol consumption.

Smoking is perhaps the single most harmful social activity for our health. While health authorities generally recommend reducing alcohol to no more than 1 or 2 drinks a day, when it comes to tobacco it is best to quit outright.  

  • Low sugar and salt consumption.

Salt can significantly increase our blood pressure, yet studies show that almost everybody consumes more salt than is recommended (no more than 1 teaspoon a day for adults). With regards to sugar, fructose has been linked to increases in triglyceride, cholesterol, body fat, blood pressure and insulin resistance. The WHO recommends adults consume no more than 5% of their total caloric value in the form of sugar.

  • Exercise.

Exercise is hugely beneficial for our health as it helps lose extra weight, strengthens our circulatory system, and generally helps rejuvenate us. Some studies suggest that just walking 30 minutes a day may meet the body’s physical needs.

  • Get plenty of sleep and avoid stress.

Stress, anxiety, and a lack of rest have a negative impact on the heart’s health. In contrast, regulated breathing and adequate sleep will produce a more balanced blood pressure and hormone production.

  • Medical check-ups

There are many health issues that do not produce obvious symptoms but can be easily spotted by a routine medical check-up. For this reason, it is recommended that most adults see their doctor once a year.

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