Some precautions are important to prevent cardiovascular diseases
Obesity is one of the main risk factors for cardiovascular diseases such as heart attack, heart failure (weak heart) and hypertension. Body fat, subcutaneous or visceral not only overloads the heart, but also promotes chronic inflammation in the body and increases the probability of developing other conditions, such as diabetes and high cholesterol, composing the metabolic syndrome so called.
According to cardiologist Dr. Fernanda Almeida Andrade, prevention is essential to avoid serious complications. “Obesity causes the heart to work more than usual, which can cause eccentric hypertrophy and lead to heart failure over time. Small changes in daily habits for the best food choices and physical exercise of moderate intensity (150 minutes per week) can significantly reduce risks,” says the expert.
Below, take a look at 7 suggestions to prevent the obesity from damaging the heart!
1. Reduce the consumption of sugar and bad fats
Keeping a balanced diet is essential for Heart health. Some foods can directly influence cholesterol levels and the accumulation of fats in the body. “A diet rich in sugar and saturated fats promotes the accumulation of fat in the body and an increase in bad cholesterol (LDL). Reducing the consumption of these foods is a fundamental step to protect the heart. Concentrating on walnuts, olive oil, sardines and tuna”, says the cardiologist.
2. Invested in foods and natural fibers
While some foods influence the levels of bad cholesterol (LDL), others benefit from the correct functioning of the body and prevent the problem. “Giving priority to fruit, vegetables and whole grains helps to maintain controlled levels of cholesterol and glucose, as well as improving intestinal health, which is directly linked to the metabolism”, explains Dr. Fernanda Almeida Andrade.
3. Keep the weight under control
Maintaining a healthy weight goes beyond the appearance and is directly connected to well being of the body. “Weight loss should not be only aesthetic, but a commitment to health. Losing weight in a balanced way reduces the overload of the heart and improves the functioning of the circulatory system,” says the cardiologist.
4. He regularly practices physical activity
According to the cardiologist, physical inactivity is one of the main risk factors for cardiovascular diseases; Therefore, it is important to fight it. “Aerobic exercises, such as walking, running or dancing, help to improve circulation and strengthen the heart, the minimum by Who (World Health Organization) is 150 to 300 minutes per week,” he explains.
5. Check blood pressure and cholesterol
Taking care of health should be seen as primordial for the quality of life and disease prevention, since some conditions can develop in silence, as explained by Dr. Fernanda Almeida Andrade: “Many people do not realize when they have hypertension or high cholesterol, Because they are silent conditions. Routine exams are essential to soon detect any change. “
6. Avoid excess stress
Emotional well -being is directly linked to heart health and excessive stress can have serious consequences. Controlling the routine and the adoption of relaxing habits is essential to maintain balance. “Chronic stress increases the production of hormones that can increase blood pressure and damage the heart. Relaxation techniques such as meditation and deep breathing help to maintain emotional balance,” says the expert.
7. Look for regular medical monitoring
According to Dr. Fernanda Almeida Andrade, the secret of a healthy heart is in progressive and sustainable changes. “It is not necessary to transform the whole routine at once. Small adjustments in everyday life make a big difference in Disease prevention cardiac “.
Among these adjustments, the professional follow-up stands out. “Obesity is linked to various complications and each person has a different metabolism. A sequel with doctors and nutritionists allows a more effective control of cardiovascular health,” he concludes.
By Evelyn Guimarães
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
