Cardiovascular diseases claim the lives of millions of people around the world every year.
How to protect yourself and your loved ones? The head of the neurological department Nadezhda Ermachenko gives advice on prevention.
The following factors affect human health and actual life expectancy: lifestyle (50 percent), human genetics (20 percent), climatic conditions (15 percent) and health care (15 percent).
I invite you to assess your risks associated with cardiovascular disease over the next 10 years.
First you need to measure your blood pressure and take a blood test for cholesterol. Having received the results, choose the appropriate part of the scale depending on gender, age, and the presence of bad habits.
Next, find your systolic blood pressure numbers on the left vertical side (for example, 160 mm Hg. Art.), And below, horizontally, your total blood cholesterol level (for example, 6 mmol / L). The intersection of the two conventional lines (systolic blood pressure and cholesterol levels) will indicate a figure corresponding to your risk of dying from myocardial infarction or stroke within the next 10 years.
For example, a 65-year-old man who smokes has a systolic blood pressure of 160 mm Hg. Art. and a blood cholesterol level of 6 mmol / L, the risk is 25 percent.
Remember that a risk score of 5 percent or more corresponds to a high risk of dying from myocardial infarction or stroke in the next 10 years, even if the person currently feels healthy.
If you find yourself in a high-risk group, don’t despair! Doctors are ready to help, but your active participation is required. By following our simple recommendations, you can keep your health.
The World Health Organization has identified the main risk factors predisposing to the development of the disease. We cannot change some of the risk factors (heredity, gender, age), but there are others that can be influenced:
- high blood pressure;
- high blood cholesterol (hypercholesterolemia);
- the use of alcohol, drugs;
- low physical activity (physical inactivity);
- malnutrition (insufficient consumption of fruits, vegetables, clean drinking water).
By eliminating these factors completely or at least partially, you can not only improve your well-being (and this is also very important!), But also live longer on average by 15 years.
Do you have high blood pressure? Monitor your blood pressure and carefully follow your doctor’s recommendations.
Remember, the less salt the better! Do not add salt to food, do not add more than 6 grams of salt per day (an incomplete teaspoon) to food, but rather give it up altogether! Lemon juice, vinegar, herbs and spices can be added to enhance the taste of food.
What to do if blood cholesterol is high?
Cholesterol is one of the main fats that is produced by the liver and also enters our body with food. It is found in all cells of our body and is used as a building material. However, with a high content of cholesterol in the blood, atherosclerosis develops – this is a vascular disease associated with excessive deposition of cholesterol in the vascular wall in the form of plaques that protrude into the lumen of the vessel and narrow it, sometimes up to the complete closure of the lumen. It resembles a blockage in a water pipe.
Thus, atherosclerosis disrupts the delivery of blood, and therefore oxygen and nutrients, to the organs. This condition is called ischemia. With a complete cessation of oxygen delivery, when the lumen of the vessel is completely clogged, the organ or part of the organ that supplies the affected vessel dies, this mechanism develops myocardial infarction and the most common form of stroke, as well as many other diseases (coronary heart disease, brain, kidney, lower extremities).
For most people, total cholesterol should be less than 200 mg / dL (5 mmol / L). You can check it at your clinic.
The lower the blood cholesterol level, the lower the risk of developing cardiovascular diseases! How can this be achieved? Eat foods that are low in fat. Replace butter with vegetable oil, preferably olive oil. Try to stew lean meats and vegetables rather than fry them. Eat fruits and vegetables. Start each meal with a vegetable salad.
When choosing products, use our recommendations.
Useful: fresh fruits and vegetables, herbs, lettuce, spinach, low-fat cottage cheese, lean fish, cereals, bran.
Moderation is needed: cereals, potatoes, legumes (peas, soybeans, beans, lentils), fruits and berries, mashed with sugar, milk, dairy products (kefir, yogurt, yogurt), hard cheeses with a low fat content, lean meat, chicken breast , turkey, eggs, bread, pasta, unsweetened juices.
Should be avoided: all fried, bacon, butter, margarine, mayonnaise, nuts, seeds, fatty meats, sausages and meat products (bacon, brisket, ham, pork, etc.), fatty fish, caviar, canned fish in oil, sour cream, cream, ice cream, fatty cheeses (more than 30 percent fat), sugar, sweets, chocolate, jam, jam, marmalade, cakes, pastries, pies, sweet juices, cocoa, alcohol.
Good nutrition in old age helps us stay healthy and prolongs our lives.
If you follow our recommendations, but within three months your cholesterol remains above normal, then see your doctor. Your doctor may recommend statins, medications to lower cholesterol and other blood fats.
If you smoke, then quit smoking because it will prolong your life!
Smoking “pulls” from a person’s life from 19 to 23 years. Quitting smoking at any age will bring great benefits to your body. Smoking contributes to the rapid and early development of atherosclerosis. Nicotine damages the walls of blood vessels and promotes increased blood clotting inside them (the formation of blood clots). As a result, the arteries of the heart and brain become clogged, leading to myocardial infarction and stroke.
How to deal with a sedentary lifestyle?
Physical inactivity increases the risk of developing and aggravates many diseases: atherosclerosis, obesity, hypertension, diabetes mellitus, osteoporosis. Regular physical activity helps to reduce weight, and this is a more rational way than dietary restrictions. Exercise is a powerful weapon in the fight against aging and counteracts the processes that make your body senile. Try to move more, take regular walks, and use the elevator less often. The more we move, the less cholesterol is deposited in our vessels.
What if you are overweight?
By adhering to our recommendations, you can solve this problem too. To find out if you are obese, take a regular measuring tape and measure your waist circumference. If the value is more than 102 cm for men and more than 88 cm for women, then this indicates a special type of obesity – abdominal. Abdominal obesity is another serious sign that speaks of a high risk of developing many diseases of the heart and blood vessels, as well as metabolic disorders, such as diabetes mellitus.
We know that being healthy in old age is not easy. However, it is entirely within your power to make life brighter and more interesting, just by becoming a little healthier, following our simple recommendations.