HEALTHY HEART
Preventing cardiovascular diseases is crucial for maintaining heart and blood vessel health. Here are some fundamental strategies for prevention:
Healthy Diet:
Reduce intake of saturated and trans fats found in processed and fast foods.
Increase consumption of fruits, vegetables, whole grains, and omega-3 fatty acid-rich fish.
Reduce salt intake and add more fiber to your diet.Regular Exercise:
At least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise per week is recommended.
Exercise helps control weight, lower blood pressure, and improve cholesterol levels.Weight Management:
Maintaining a healthy weight can reduce the risk of cardiovascular diseases.
Achieve and maintain a healthy weight through proper diet and physical activity.Smoking Cessation:
Smoking significantly increases the risk of heart disease and damages blood vessels.
Quitting smoking improves heart and blood vessel health.Limit Alcohol Consumption:
Excessive alcohol consumption can raise blood pressure and triglyceride levels.
Moderate alcohol intake or complete avoidance is recommended.
Regular Blood Pressure Monitoring:
High blood pressure can damage blood vessels and the heart.
Regular monitoring and control of blood pressure can help in early detection of issues.Cholesterol Level Monitoring:
High levels of bad (LDL) cholesterol can contribute to the development of atherosclerosis.
A healthy diet and, if necessary, medications can help maintain optimal cholesterol levels.Stress Management:
Chronic stress can negatively impact heart health.
Techniques such as meditation, yoga, and relaxation exercises can help reduce stress.Regular Medical Check-ups:
Regular visits to a healthcare provider can help in early detection and management of risk factors for cardiovascular diseases.
Genetic Predisposition and Family History:
If you have a family history of cardiovascular diseases, consult with your doctor about additional preventive measures you can take.
These strategies can significantly reduce the risk of cardiovascular diseases and contribute to long-term heart and blood vessel health.
Blood Pressure Values
Systolic Pressure: This is the pressure in the arteries when the heart pumps blood, that is, when the heart muscle contracts.
Normal value: less than 120 mmHg.
Diastolic Pressure: This is the pressure in the arteries when the heart is in the relaxation phase between beats.
Normal value: less than 80 mmHg.
Blood Pressure Categories
Normal Blood Pressure:
Systolic: less than 120 mmHg
Diastolic: less than 80 mmHg
Elevated Blood Pressure (Prehypertension):
Systolic: 120-129 mmHg
Diastolic: less than 80 mmHg
Hypertension Stage 1:
Systolic: 130-139 mmHg
Diastolic: 80-89 mmHg
Hypertension Stage 2:
Systolic: 140 mmHg or higher
Diastolic: 90 mmHg or higher
Hypertensive Crisis:
Systolic: greater than 180 mmHg
Diastolic: greater than 120 mmHg
