Healthy Heart & Risk Factors for Cardiovascular Diseases

Cardiovascular diseases – a global challenge

Since the mid-20th century, developed countries have faced a rise in cardiovascular disease.
Early approaches focused on treatment and rehabilitation, which increased healthcare costs but did not significantly reduce morbidity or mortality.

Over the past decades, the incidence and mortality have decreased thanks to:

• better prevention
• improved diagnostics
• more effective therapy

Experts agree: preventing risk factors is the most effective way to fight cardiovascular disease — especially starting from childhood.

People typically visit a cardiologist only when symptoms appear, which is often too late. Prevention is essential.

Non-modifiable risk factors

Genetics

Family history significantly increases the risk.
Higher risk if the disease appears before age 55 in women or before 65 in men.

Gender

Men develop cardiovascular diseases more frequently and at younger ages.

Age

Risk increases with age — but younger people are not exempt.

Modifiable risk factors

Smoking

• Damages blood vessels and promotes plaque formation
• Increases LDL cholesterol and blood pressure
• Major cause of heart attack and stroke
• Passive smoking is also harmful

Unhealthy diet

High intake of saturated fats and sugar accelerates atherosclerosis.

Obesity (especially abdominal)

Strongly linked to cardiovascular disease and diabetes.

Physical inactivity

Leads to obesity and poor nutritional habits.

Stress

Raises LDL, blood sugar, and plaque formation.

These factors are interconnected — lifestyle changes can significantly reduce risk.

Prevention of cardiovascular diseases

Healthy diet

• Fiber-rich foods, unsaturated fats, vitamins, minerals
• Fresh fruits and vegetables, fish, legumes, whole grains
• Minimize white flour and sugar
• Nutrition planning / dietitian support

Physical activity

• Daily walking 30–60 minutes
• Adapt exercise intensity individually

Adequate sleep

7–8 hours per night for body recovery.

Preventive cardiology check-ups

Recommended:

• Men > 50
• Women > 60
• Earlier if family history or smoking is present

Men more often have: smoking, alcohol use, high cholesterol, high glucose, abdominal obesity.
In women, risk increases due to diabetes and menopausal hormonal changes.

Blood pressure control

Hypertension is an independent risk factor, associated with:

• high salt intake
• alcohol consumption
• obesity

Reduction of cholesterol & triglycerides

Achieved by:

• reducing saturated fats
• reducing sugar
• increasing physical activity

Weight reduction

A key requirement for reducing cardiovascular risk.

Diabetes control

Prevention of type 2 diabetes includes:

• weight normalization
• healthy eating
• regular physical activity

Foods that positively affect blood pressure

• Tomatoes, celery, garlic, onions
• Magnesium-rich foods: leafy greens, legumes, whole grains
• Fatty fish (salmon, mackerel, tuna) — omega-3s
• Low blood pressure: increase fluid and salt intake

Conclusion

Do not wait for symptoms.
Schedule cardiology check-ups on time.
For patients already diagnosed with cardiovascular disease — regular follow-ups, proper therapy, and lifestyle adjustments are essential.

Take care of your heart!