Cardiovascular Health and Lifestyle

 Cardiovascular Health and Lifestyle

Γκόγκου Φ., Λόγγου Τ., Καλογιάννη Ν., Κοντοπούλου Α., Μπαλλά Α., Τοκαλατσίδης Π., Ντάουλας Γ., Χατζηγεωργιάδου Π., Τάτση Ζ., Χρυσουλας Α., Κολοβου Ε. Κολοβού Α.

 

Cardiovascular diseases, which affect the heart and blood vessels, are currently one of the leading causes of human mortality in both developed and developing countries. These include heart failure, hypertensive heart disease, rheumatic heart disease, cardiomyopathy, coronary artery disease, arrhythmias, stroke, myocarditis, congenital heart disease, valvular heart disease, aortic aneurysm, peripheral artery disease, thrombosis, and venous thrombosis. These are diseases in which the common denominator is atherosclerosis, which is the accumulation of fatty substances in the arteries and other blood vessels in the body.

The risk factors for cardiovascular diseases are divided into non-modifiable (those that neither the individual nor the doctor can intervene in, such as age, gender, family history, etc.) and modifiable (factors related to daily lifestyle that can be prevented or modified).

The most important risk factors are smoking, obesity combined with a lack of physical exercise (sedentary lifestyle), which leads to an increased Body Mass Index (BMI) that is linearly associated with the development of cardiovascular diseases. An unhealthy diet, with a high consumption of salt and processed foods, contributes to increased levels of total cholesterol and particularly LDL ("bad" cholesterol), worsening cardiovascular conditions. Additionally, excessive alcohol consumption, hypertension (high blood pressure), and diabetes increase the chances of atherosclerosis and cardiovascular problems, making it crucial to prevent these factors for good heart health.

Cardiovascular diseases (CVD) are the leading cause of death and disability worldwide. In Europe, they account for almost 45% of all deaths, leading to significant morbidity. It is estimated that 4.2 million people in Europe died from cardiovascular diseases in 2019, representing more than 2 in 5 (42.5%) of all deaths. Over 8 in 10 (82%) of these deaths were due to heart attacks and strokes. The burden of cardiovascular diseases is higher among men. Greece is one of the EU member states at the top of the list for deaths due to ischemic heart disease and stroke, mainly due to unfavorable changes in modifiable risk factors. In Greece, according to data available until 2023, cardiovascular diseases account for approximately 40% of deaths. Studies have also shown that cardiovascular diseases affect a significant portion of the population, with the likelihood of occurrence increasing with age. These statistics emphasize the need for prevention strategies and health interventions to reduce the incidence of cardiovascular diseases.

Maintaining a BMI of 20-25 kg/m2 is optimal in order to prevent the onset of cardiovascular disease. Physical activity and regular aerobic exercise have been shown to effectively protect against cardiovascular diseases. The optimal body composition with increased muscle mass and reduced waist circumference, as opposed to simple weight control, is crucial for cardiovascular health. Daily physical activity leads to a reduction in visceral fat, as well as improvements in glucose metabolism, insulin sensitivity, blood pressure, and lipid profile, all of which contribute to proper heart function.

Optimizing the quality of the diet while reducing "empty" calories is key to health. Choose to consume a wide variety of vegetables, whole grains, legumes, nuts, and fruits, and opt for foods rich in "good fats" such as Omega-3 fatty acids. Choose lean cuts of poultry and red meat on an occasional basis, while completely avoiding processed meats and processed carbohydrates.

Contrary to the common belief that moderate alcohol consumption may have beneficial properties for cardiovascular health, studies suggest that alcohol actually increases the risk of hypertensive heart disease, cardiomyopathy, atrial fibrillation, and stroke.

Do not use any form of tobacco, including e-cigarettes and vaping. All forms of tobacco use, as well as passive smoking, significantly harm cardiovascular health, causing inflammation, endothelial dysfunction, prothrombotic states, and activation of the sympathetic nervous system.

Sleep is an important regulator of cardiovascular function, with adults requiring an average of 7-9 hours of sleep per day. Insufficient sleep duration is a risk factor for the development and progression of hypertension, atrial fibrillation, and ischemic heart disease. Poor sleep quality contributes to chronic inflammation, insulin resistance, increased oxidative stress, and disturbances in various hormonal factors.

Chronic psychological stress and persistent negative emotions can significantly affect cardiovascular health, regardless of the classic risk factors. Psychological stress increases "bad" cholesterol, blood pressure, tachycardia, and sleep disorders. These are some of the effects of stress on the heart. The lack of social and emotional support, loneliness, despair, and depression also significantly increase the risk of cardiovascular diseases and cognitive decline.

Another factor that can affect our cardiovascular health is air pollution, which is linked to increased mortality from cardiovascular diseases. Connecting with nature offers both cardioprotective and psychological benefits.

 

It is in our hands to protect our heart health and our overall health!