According to the WHO, cardiovascular diseases are the leading cause of death in the world, claiming 17.9 million lives each year. In Colombia for 2022, according to DANE statistics, the leading cause of death was ischemic heart disease (acute myocardial infarction), which recorded 41,783 deaths; second place for cerebrovascular diseases (CVA) with 14,390 deaths.
World Heart Day is celebrated every year on September 29 to draw attention to the urgent need to increase the prevention and control of cardiovascular disease. We at LaCardio join this campaign and, together with the American Heart Association (AHA), promote the 8 essential steps for cardiovascular health, 3 which is a powerful tool to understand how to achieve improved cardiovascular health and healthy aging while understanding and practicing it reduces the risks of developing cardiovascular diseases, stroke, as well as cancer, dementia, and other chronic diseases.
Heart attacks and strokes are often caused by a combination of risk factors, such as smoking, unhealthy diet, obesity, physical inactivity (sedentary lifestyle), harmful alcohol use, high blood pressure, diabetes, and hyperlipidemia (elevated levels of bad cholesterol (LDL) and triglycerides and low levels of good cholesterol (HDL), as well as lack of sleep.
Figure 1. The 8 Essential Steps to Cardiovascular Health.
The 8 Essential Steps to Cardiovascular Health are divided into 2 main areas: behaviors and health factors. Healthy behaviors include diet, physical activity, nicotine exposure and sleep. Health factors include body mass index (weight-to-height ratio) which reflects obesity, overweight or optimal weight, cholesterol levels, blood sugar and blood pressure levels. The idea of optimal cardiovascular health is to give people the ability to know their optimal numbers with positive goals to achieve cardiovascular health.
1. CREATE A HEALTHY EATING PATTERN.
Make smart choices to achieve a healthy eating pattern.
Pay attention to the calories you take in and eat smaller portions. Only eat as many calories as you expend through physical activity. Be aware of portion sizes and eat reasonable portions.
- ENJOY: Vegetables, fruits, whole grains, beans, legumes, nuts, plant proteins, lean animal proteins, skinless poultry, fish and seafood.
- LIMIT: Sugary drinks, alcohol, sodium, red and processed meats, refined carbohydrates such as added sugars and processed grain foods, high-fat dairy products, highly processed foods, and tropical oils such as coconut and palm oil.
- LEARN: By reading and understanding food labels, you can make healthier choices. If you have several options, compare the nutritional information. Choose products with lower amounts of sodium, saturated fats, and added sugars.
- TIP: Cook at home and learn healthy preparation methods such as: roasting, boiling, grilling, steaming and baking, avoid frying and thus control the nutritional content of your food.
2. BE MORE ACTIVE
Adults should get a weekly total of at least 150 MINUTES of vigorous aerobic activity (running, swimming, jumping rope) or 75 MINUTES of moderate aerobic activity (step aerobics, dancing in a social setting, gardening)
Exercise can help you feel, think, sleep and live better, as staying active also improves your overall quality of life. Every minute of exercise counts toward achieving your goal.
- STRENGTHEN YOUR BODY Include muscle-strengthening activities (such as resistance or weight training) at least twice a week.
- ADD INTENSITY Increase time, distance, duration, or effort to achieve more benefits
- CHILDREN AND ADOLESCENTS should do at least 60 minutes of physical activity every day, including games and structured activities.
- TIPS: Set realistic goals and make small, lasting changes that will set you up for achieving them. Don’t stop when you’ve achieved your goals. There are many ways to stay active. Walking is the easiest way. Gradually increase activity and intensity to get more health benefits. Take the stairs instead of the elevator, ride a bike or walk to run errands, or commute to work. Count steps on your phone – getting at least 7,000 steps a day will improve your cardiovascular health.
3. STOP SMOKING.
Smoking is the leading preventable cause of death. It is linked to one-third of all heart disease deaths and 90% of lung cancers. Smoking damages your circulatory system and increases your risk of several diseases. Cigarettes, e-cigarettes, and tobacco products contain numerous toxic chemicals, including vaping and secondhand smoke.
- AVOID: Situations that trigger urges to smoke or use tobacco until you are sure you can handle them. Face the urge to smoke and make a plan to quit. Learn other healthy ways to manage stress after you quit. Quitting smoking takes a lot of willpower. Physical activity can help you manage stress and urges after you quit. You’ll feel better, too.
- TIP: Make a plan to quit smoking: You are more likely to quit smoking for good if you make a plan that fits your lifestyle.
- SET a quit date of no more than 7 days.
- CHOOSE a method: all at once or little by little.
- DECIDE whether you need help from a health professional, a nicotine replacement, or medication.
- PREPARE for the day you set. Think about how you will deal with anxiety and impulses.
- LEAVE IT on the day you set.
4. GET ENOUGH SLEEP
Getting a good night’s sleep is vital for cardiovascular health. Adults should aim for an average of 7 to 9 hours, and infants and children need more, depending on their age. Studies indicate that too much or too little sleep is associated with heart disease.
Poor sleep can put you at greater risk of cardiovascular disease, cognitive decline and dementia, depression, high blood pressure, high blood sugar and cholesterol, and increased risk of obesity.
- THE BENEFITS OF SLEEP: are better brain function, repair of cells, tissues and blood vessels, improvement of the immune system, mood and presence of more energy which includes improvement of alertness, decision making, concentration, learning, memory, reasoning and resolution of chronic disease problems.
- TIPS: Move your phone away from your bed. Charge your device as far away from your bed as possible. Dim your screen or use a red filter app at night. The bright blue light from most devices can disrupt your circadian rhythm and melatonin production. Alarms aren’t just for waking you up – set an alarm to remind you it’s time to go to sleep. Delete notifications that wake you up at night. Put your phone on “do not disturb” mode to block all notifications when you’re trying to sleep.
5. CONTROL YOUR WEIGHT.
Body mass index (BMI) is a numerical value of your weight in relation to your height. It can help you know if you are at a healthy weight or if you need to lose weight. The ideal BMI is 19 to 24.9. Between 25 to 29.9 is overweight and >30 is obese.
- Keeping track of what and how much you eat can help you know if you’re eating out of habit, stress or boredom rather than real hunger. Spend less time sitting, move more and increase the intensity to burn more calories and improve your health.
- Knowing how many calories you eat and how active you are can help you identify changes you want to make. To lose weight, you have to burn more calories than you take in.
- EAT SMART: Eat a healthy diet of vegetables, fruits, whole grains, beans, legumes, nuts, plant proteins, and lean animal proteins such as fish and seafood. Limit sugary foods and drinks, red or processed meats, salty foods, refined carbohydrates, and highly processed foods.
6. CONTROL CHOLESTEROL.
Cholesterol is a fat-like substance that comes from two sources: food and your own body. It is transported throughout your body by lipoproteins (LDL and HDL). Track your cholesterol levels over time and take steps to reduce high cholesterol.
HDL = GOOD High-density lipoprotein is known as “good” cholesterol. HDL prevents LDL from sticking to arterial walls and reduces the formation of atheromatous plaques. This process can reduce the risk of heart disease and stroke.
LDL = BAD Low-density lipoprotein is known as “bad” cholesterol. The fats you eat can affect your cholesterol levels. Replace saturated fats with unsaturated fats.
- TIP: Know your cholesterol levels. Eat a healthy diet of vegetables, fruits, whole grains, beans, legumes, nuts, plant proteins, and lean animal proteins such as fish and seafood. Limit sugary foods and drinks, red or processed meats, salty foods, refined carbohydrates, and highly processed foods.
- Smoking reduces good HDL cholesterol. It also increases the risk of heart disease.
- Move more. Physical activity helps improve cholesterol levels.
7. GLYCEMIC CONTROL
Diabetes mellitus generates a higher risk of suffering from heart disease or having a stroke. 4
The first step to controlling your blood sugar is to understand what causes your levels to rise: Limit sugary foods and drinks, red or processed meats, salty foods, refined carbohydrates, and highly processed foods.
- MOVE MORE: Physical activity can help you reduce your risk of diabetes and manage the disease if you already have it.
- CONTROL YOUR WEIGHT: Maintain a healthy weight to help prevent, delay or control diabetes
- AVOID NICOTINE Smoking, vaping, secondhand smoke, or tobacco use can increase your risk of heart disease, stroke, many types of cancer, and other chronic diseases.
8. CONTROL BLOOD PRESSURE
Keeping your blood pressure within acceptable ranges can keep you healthier for longer. Levels below 120/80 mm Hg are optimal.
Have your blood pressure checked regularly. High blood pressure makes it harder for your heart to function and is the main risk factor for developing cardiovascular disease. This puts more strain on your heart and arteries.
You may have high blood pressure if your systolic pressure is 130 mm Hg or higher or your diastolic pressure is 80 mm Hg or higher, and it stays high over time. A single high reading is a cause for alarm, and close monitoring is required.
We must consider and address all the steps of cardiovascular health to have the opportunity to achieve a full and healthy life as measured by The 8 Essential Steps to Cardiovascular Health.
Finally, we must evaluate mental health and the prevention of environmental pollution as fundamental factors to preserve and improve cardiovascular health, which is why meditation, mindfulness techniques (living in the present moment), and participating in strategies to recycle and improve the environment can help improve cardiovascular health.
