We can contribute to its prevention with various heart-healthy habits, such as a diet low in saturated fats and refined sugars, as well as a reduced salt intake and regular moderate physical exercise.
Approximately 37% of the Spanish population has some type of cardiovascular disease, a figure that is even higher in people over 55 years of age.
As explained by the cardiologist at Clínica Corachan, the Dr. Roberto Peraira, “This is because 70% of Spaniards from this age have at least two cardiovascular risk factors, that is, conditions that increase the probability of presenting cardiovascular disease& rdquor ;. These risks are: arterial hypertension, hypercholesterolemia, diabetes, overweight, obesity, sedentary lifestyle, stress, smoking and lack of sleep.
On a day-to-day basis, as the cardiology specialist details, “we can contribute to its prevention with various heart-healthy habits, such as a diet low in saturated fat and refined sugars, as well as a reduced salt intake and exercise Regular moderate physique & rdquor ;.
Our diet should give priority to vegetables and legumes, as well as fish over meat (which should preferably be white, such as chicken, turkey and rabbit) and include nuts (such as almonds and walnuts). It is advisable to season with olive oil (avoiding frying) and with spices, to avoid excessive salt consumption.
Food, key to taking care of our heart
Dr. Roberto Peraira points out that “we must remember that the recommendation of the World Health Organization is to consume 5 grams of salt per day, while in Spain the data indicates a consumption of about 10 grams per day. This excessive consumption of salt has been linked to the appearance of high blood pressure and heart failure, diseases that require chronic treatment and reduce the quality and quantity of life.”
Approximately three quarters of the daily salt intake in the diet comes from foods rich in salt (such as ham, sausages, cold cuts, cheeses, pre-cooked foods and preserves), so avoiding these foods will substantially reduce our consumption of salt to healthy levels. The cardiologist at Clínica Corachan also recommends, in general, “consuming fresh foods, since processed foods provide a lot of salt and fat (frequently saturated, which are not heart-healthy)& rdquor ;.
In smoking we must include the electronic cigarette, which increases heart rate and blood pressure and doubles the risk of myocardial infarction compared to non-smokers
Moderate physical exercise, which can be a brisk walk, cycling or swimming, practiced daily for at least an hour, has also been shown to reduce the occurrence of cardiovascular diseases and help control some risk factors such as hypertension, hypercholesterolemia, overweight, obesity, diabetes and stress.
An important enemy for the heart is smoking, responsible for diseases such as angina pectoris or myocardial infarction, as well as other cardiovascular problems such as high blood pressure and stroke. And Dr. Peraira points out that, “in smoking we must include the electronic cigarette, which increases heart rate and blood pressure and doubles the risk of myocardial infarction compared to non-smokers& rdquor ;.
In short, the specialist suggests that eating with little salt, little saturated fat, little sugar, regular moderate physical exercise and not smoking will help us to have better and longer cardiovascular health. We must not forget that stress, present in more than 17% of Spaniards, can also contribute to the appearance of cardiovascular diseases, so leading a balanced and mentally healthy life will help us prevent them.
They do not usually have a genetic origin
Regarding genetic predisposition, Peraira points out that “it is not as important as may generally be thought, given that cardiovascular diseases of genetic origin are much less frequent than, for example, angina pectoris or myocardial infarction& rdquor ;. However, he adds, “there are certain diseases that, once diagnosed in a relative, must be ruled out in order to start treatment as soon as possible and avoid, in some cases, sudden death.”
From the age of 55, a medical examination with a general blood test and an electrocardiogram can detect the aforementioned risk factors and if these have produced a cardiovascular disease, which, even if mild, must be treated and monitored.
Some symptoms such as chest pain, palpitations, dizziness or loss of consciousness, difficulty breathing with the usual efforts or during night rest, or swelling of the feet or ankles in the morning should be consulted as soon as possible, as they could indicate that you have cardiovascular disease.
If a coronary disease is diagnosed, in addition to treating it by means of a catheterization or surgical intervention as well as medication, the dietary recommendations and healthy habits explained above must be strictly followed, being especially important to maintain low levels of LDL cholesterol (” bad”) and no smoking. If possible, carrying out a cardiac rehabilitation program or, failing that, practicing moderate regular physical activity will also help control risk factors and cardiovascular disease.
According to data from the Health Survey of the Spanish Heart Foundation (ESFEC) 2021, 22.2% of Spaniards have hypertension, 22.8%, hypercholesterolemia, 7.1%, diabetes, 33.8% , overweight, 16.7%, obesity, 19.4%, sedentary lifestyle, 17.4%, stress, 15.9%, smoking and 36.2%, lack of sleep.