Lifestyle modifications is important for reducing the risk factors linked to cardiovascular diseases (CVDs). Key interventions in preventing and managing CVDs include diet, physical activity, and smoking cessation. Stress management and weight management are also crucial. It is clear from the clinical trials, observational studies, and meta-analyses that lifestyle modifications positively influence cardiovascular health outcomes.
Table of Contents
Importance of Cardiovascular Health
Many changes that occur as the body matures can raise a person’s risk of cardiovascular disease. Blood vessels constrict. The arteries harden. Genes can affect destiny, and cell mutations can happen. Fortunately, experts have discovered many actions people can take to reduce the harmful effects of these changes. It’s never too early or too late to begin. In fact, people’s actions to maintain a healthy heart in their early years can significantly enhance their cardiovascular performance. Scientists have been studying this topic for a long time. They have developed several methods to forecast how effectively a person’s cardiovascular system will work in later life. Standard heart health metrics like blood pressure and cholesterol are used in many of these prediction models. Furthermore, scientists are investigating how the body’s inflammation may offer more indicators of heart health. This research may result in novel therapies. “Healthy ageing revolves around cardiovascular health. Cardiovascular health can be influenced by a variety of circumstances, including those that have an impact on where people live, work, and play.
Relationship between Cardiovascular Diseases and Diet and Exercise
Cardiovascular Diseases (CVDs) are inversely related with a healthy diet and regular exercises. A healthy diet including fruits, vegetables and low proteins lowers the chances of CVDs while maintaining the regular physical exercises. It is observed that the Mediterranean diet is associated with reduced cardiovascular mortality. The Dietary Approaches to Stop Hypertension (DASH) eating plan is linked to a reduced risk of coronary artery disease. Substituting dietary saturated fat with polyunsaturated fatty acids improves cardiovascular outcomes. However, exogenous supplementation with omega-3 fatty acids does not improve cardiovascular outcomes. There is an association between increased sodium intake and cardiovascular risk. However, reducing dietary sodium has not consistently shown a reduction in cardiovascular risk.
Adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week. Alternatively, they can engage in 75 minutes of vigorous-intensity aerobic activity weekly. An equivalent combination of these activities is also recommended. Increases in physical activity by any level are linked to reduced cardiovascular risk. Introducing muscle-strengthening activities at least twice per week in formerly inactive adults is related to improved cardiovascular outcomes.
The Importance of Healthy lifestyle Behaviors for Preventing Cardiovascular Disease
Cardiovascular diseases (CVDs) remain a major cause of global death. This is true even though treatment approaches have advanced significantly. CVDs can be prevented by maintaining healthy lifestyle (HL) behaviors. These include regular exercise, healthy eating habits, adequate sleep, and smoking cessation. It is important to note that cardiac rehabilitation programs have traditionally focused on secondary prevention. They also emphasize the importance of making comprehensive HL behavior changes.
AHA Diet and Lifestyle Modifications
To reduce the risk of cardiovascular diseases, American Heart Association (AHA) suggests to improve the dietary and lifestyle habits. The recommendations are to balance caloric intake and physical activity to achieve and uphold a healthy body weight. Consume a diet rich in vegetables and fruits. Choose whole-grain, high-fiber foods. Consume fish, especially oily fish, at least twice a week. Limit saturated fat intake to <7% of energy. Keep trans fat intake to <1% of energy. Limit cholesterol to <300 mg/day by choosing lean meats and vegetable alternatives. Opt for fat-free (skim) or low-fat (1% fat) dairy products and reduce intake of partially hydrogenated fats. Reduce intake of beverages and foods with added sugars. Choose and prepare foods with little or no salt. If you consume alcohol, do so in moderation. When you eat food prepared outside of the home, follow these Diet and Lifestyle Recommendations.
About the Author
