The 8 rules of health, reduce your cardiovascular risk

1) Stop Smoking

Quitting smoking is the most important thing a smoker can do to live longer. It's never too late to quit and the benefits begin immediately:

• after one year the risk of cardiovascular disease is halved
• after a few years the risk of cardiovascular disease due to smoking disappears completely.

Smoking, after age, is the most important risk factor for cardiovascular diseases.

Nicotine speeds up the heartbeat. Carbon monoxide decreases the amount of oxygen present in the blood and promotes the development of atherosclerosis.

• The life expectancy of a smoker is eight years less than that of a non-smoker
• Those who smoke are twice as likely to have a heart attack than those who don't smoke
• Those who smoke are ten times more likely to suffer from lung cancer

2) Healthy Eating. Become normal weight

Only the minority of the population follows a healthy diet:

• only 30% has an adequate consumption of vegetables and fish
• less than 20% consume sweets/cakes no more than twice a week as recommended
• among nutrients, calorie consumption due to saturated fats and sugars is very high
• compared with the Mediterranean model of the 1960s, the consumption of cereals, potatoes and legumes is reduced by half, while the consumption of meat, cheese, milk and, in particular, sweets has more than doubled.

For correct nutrition

• Increase the consumption of fresh fruit, vegetables and greens of all types, fat-free and rich in vitamins, minerals and fibre.
• Increase your consumption of legumes, such as beans, peas, chickpeas, broad beans and lentils. Legumes represent a precious source of protein and are fat-free: this is why they can replace meat.
• Increase fish consumption. The protective effect is due to the type of fats contained in fish (omega-3) which reduce the risk of cardiovascular diseases. Eat fish two or three times a week.
• Favor vegetable oils, in particular extra-virgin olive oil and seed oils (corn, sunflower), limiting the consumption of fats of animal origin such as butter, lard, lard and cream, which contain high amounts of saturated fat. Remember that oils have a high energy value.
• Give preference to lean meats, such as chicken and turkey (without skin), veal and rabbit, limiting the consumption of red and fatty meats, such as pork, goose, duck. It is good practice to remove visible fat and not to collect cooking fat. Grilling, grilling or steaming is preferable, limiting all dishes that require fat-rich sauces. Don't consume meat every day.
• Limit the consumption of sausages, such as sausages, frankfurters, salami, mortadella. Prefer lean cured meats, such as raw ham, speck, bresaola, remembering however that they have a high salt content.
• Limit the consumption of cheese, prefer fresh cheeses with low fat content (such as cow's ricotta). Cheeses should not be eaten at the end of the meal, but should be considered a substitute for meat or fish.
• Reduce the consumption of sweets, because these foods are rich in fats and sugars. Prefer homemade desserts, as long as they are prepared with vegetable fats and in moderate quantities. Limit the consumption of industrially produced sweets.
• Give priority to foods rich in starch, such as bread, pasta, potatoes, polenta, trying to use wholemeal products rich in fibre. These foods have a high energy value but do not contain high amounts of fat. Limit pasta, bread and rice if you are overweight or obese.
• Limit consumption of high-cholesterol foods, such as eggs, to no more than twice a week. Offal (brains, livers, kidneys) are also part of this category.
• Limit the consumption of salt, because it increases blood pressure, replacing it with spices and aromatic herbs. Pay attention to the salt contained in packaged foods (cheese, bread, canned foods, sausages, foods preserved in salt, oil or brine).
• Limit the use of sugary drinks, preferring unsweetened fruit juices and juices.
• Control your consumption of alcoholic beverages: Alcohol increases blood pressure and damages the liver. Therefore it is not indicated in those who have high blood pressure. Remember that alcohol interferes with medications and can cause side effects.

3) Do physical activity regularly

A sedentary lifestyle is a risk factor for cardiovascular diseases, diabetes and tumors. Therefore, regular physical activity is one of the most important elements in maintaining good health.
 
With the practice of regular physical activity the heart becomes more robust and resistant to fatigue.
Aerobic activity increases the body's demand for oxygen and the workload of the heart and lungs, making circulation more efficient. A trained heart pumps a greater amount of blood without additional energy expenditure: 10 fewer heartbeats per minute means 5,256,000 heartbeats saved per year.
 
Do physical exercise regularly and moderately:

• helps to lose excess weight
• improves blood pressure
• burns fat and improves blood cholesterol levels
• helps prevent and control diabetes
• it is an excellent stress reliever
• reduces the desire to smoke
• It's a good way to socialize
• it is the best cosmetic.

4) Check your body weight

Two indicators are commonly used that take into account weight, height and the amount of fat present in the body: the body mass index (BMI) and the circumference of the waist and hips. An accumulation of fat around the waist is particularly harmful, especially for cardiovascular disease.
 
The body mass index is obtained by dividing the weight (expressed in kilograms) by the square of the height (expressed in meters).

 
BMI (Kg/m²)  
< 18.5 underweight
18.5 – 24.9 normal weight
25.0 – 29.9 overweight
≥ 30.0 obese
 

Waist circumference should be measured just above the navel. It is considered "desirable" if it is less than 94 centimeters in men and 80 in women. Excess weight increases the risk of hypertension, hypercholesterolemia and diabetes, conditions that increase the risk of cardiovascular disease and stroke.
  
To keep your weight at a favorable level it is necessary both to have a balanced and healthy diet (reducing fats, alcohol consumption and, more generally, calorie intake) and to carry out regular physical activity. 
 
If we have decided to lose weight it is essential to do so slowly and steadily: it is healthier and it is more difficult to regain the lost weight. Weight loss leads to a reduction in blood pressure, blood sugar and LDL cholesterol, an increase in HDL cholesterol, and therefore a decrease in the risk of cardiovascular disease.

5) Monitor blood pressure

Hypertension and cardiovascular diseases

Hypertension (blood pressure above 140/90 mmHg) does not cause symptoms. Therefore, the only way to know if you have hypertension is to measure your blood pressure. It is advisable
measure it at least once a year. A pressure that does not exceed 120 mmHg for systolic and 80 mmHg for diastolic is considered "desirable". 
 
The blood pressure value normally varies throughout the day: it increases with effort, emotions, cold or pain and decreases with rest and sleep.

Hypertension strains the heart, can increase its size, make it less efficient and promote atherosclerosis. This is why people who have high blood pressure are at greater risk of heart attack or stroke. Additionally, high blood pressure can cause kidney failure and damage your vision.

 

6) Check your cholesterol

Cholesterol and triglycerides make up most of the fats contained in our body.
 
Cholesterol is produced by the liver and is present in all cells of the body. It is used for the synthesis of some hormones, plays a fundamental role in the production of vitamin D, and is a constituent of cell membranes and various tissues. However, if present in excess, it can be very harmful to the body.

Cholesterol and cardiovascular diseases
too high a concentration of cholesterol (hypercholesterolemia) and triglycerides represents an important risk factor for the onset of cardiovascular diseases
 

• if LDL cholesterol levels are too high, this slowly tends to deposit on the internal wall of the arteries, favoring the development of atherosclerosis
• HDL cholesterol is also called "good cholesterol", because it protects the arteries, removing excess cholesterol
• high triglyceride levels do not directly promote atherosclerosis, but are often associated with high LDL cholesterol and low HDL cholesterol values and other diseases, such as diabetes and obesity

7) Measure blood sugar

Blood sugar is measured in milligrams per deciliter (mg/dl) or millimoles per liter (mmol/l). Diabetes is defined when the fasting blood sugar level measured at least twice one week apart is equal to or greater than 126 mg/dl.
 
There are two forms of diabetes:

• type I or insulin-dependent diabetes, which affects approximately 10% of diabetic people, affects young people
• Type II or non-insulin-dependent diabetes, which affects around 90% diabetics, is linked to excess weight.

Diabetes and cardiovascular diseases

Diabetes is an important disease and, if not correctly treated, presents macro and microvascular complications. Diabetes increases the risk of atherosclerosis, promotes hypertension and hypercholesterolemia and reduces the level of HDL cholesterolemia. It can also cause kidney failure and damage your vision.

8) Smile

Laughter reduces cortisol (stress hormone) levels. When you laugh, the release of endorphins helps you reduce anxiety and even the perception of pain. Smile at life and you will feel better!