Heart of heart: how to reduce the risk of cardiovascular diseases

Heart of heart: how to reduce the risk of cardiovascular diseases (100,000 Words)

I. Understanding of cardiovascular diseases (SVP)

1.1. What is cardiovascular disease?

Cardiovascular diseases (SVD) are a group of diseases that affect the heart and blood vessels. They include:

• Corny heart (coronary heart disease): The most common type of SVD that occurs due to narrowing of the coronary arteries that feed the heart, as a result of which the heart receives not enough oxygen. This can lead to angina pectoris (chest pain) or myocardial infarction (heart attack).

• Stroke: It occurs when the blood supply to part of the brain is interrupted or significantly reduced, depriving the tissue of the brain of oxygen and nutrients. Brain cells begin to die for several minutes. A stroke can be caused by a blockage of a vessel (ischemic stroke) or a rupture of a vessel (hemorrhagic stroke).

• Heart failure: A condition in which the heart cannot effectively pump blood to satisfy the needs of the body. This can be caused by various factors, such as IBS, hypertension, cardiomyopathy and heart defects.

• Arrhythmias: Cardial rhythm disturbances that can be too fast (tachycardia), too slow (bradycardia) or irregular. Some arrhythmias are harmless, while others can be life -threatening.

• Heart valves: Diseases that affect the heart valves that control the flow of blood through the heart. The valves can be stenose (narrowed) or insufficiency (not to close), which complicates normal blood flow.

• Congenital heart defects: Structural heart defects present from birth.

• Diseases of the peripheral arteries: Diseases that affect the arteries that carry blood to their hands and legs. Most often caused by atherosclerosis.

• Aortic diseases: Diseases that affect the aorta, the largest artery in the body. They may include aneurysms (extensions) and stratification (gaps of the aortic wall).

1.2. The prevalence of SVZ and the impact on public health

Cardiovascular diseases are a leading cause of death around the world, including in Russia. They have a significant impact on the health of the population, leading to disability, a decrease in the quality of life and an increase in healthcare costs.

• Global statistics: According to the World Health Organization (WHO), about 17.9 million people die annually from the SVD.

• Russian statistics: SVD is the main cause of mortality in Russia.

• Economic burden: SVD lead to significant economic losses due to the costs of treatment, rehabilitation and loss of labor productivity.

1.3. SSZ risk factors: classification and impact mechanisms

SSZ risk factors are factors that increase the likelihood of developing these diseases. They can be classified into modified (those that can be changed) and unmodified (those that cannot be changed).

1.3.1. Modified risk factors:

• High blood pressure (hypertension): Increased pressure in the arteries damages the walls of blood vessels and increases the load on the heart.

  • The mechanism of influence: Hypertension leads to the thickening of the walls of the arteries (hypertrophy), damages the endothelium (the inner shell of blood vessels), promotes the development of atherosclerosis and increases the risk of blood clots.
  • CONTROL: Change in lifestyle (diet, physical activity, weight loss, restriction of salt and alcohol consumption), taking drugs.

• High cholesterol (dyslipidemia): The increased level of “bad” cholesterol (LDL) and triglycerides, as well as a reduced level of “good” cholesterol (HDL) contribute to the formation of atherosclerotic plaques.

  • The mechanism of influence: LDL penetrate the walls of arteries and oxidize, causing inflammation and formation of atherosclerotic plaques. Plings narrow the lumen of the arteries, making it difficult to blood flow.
  • CONTROL: Change in lifestyle (diet, physical activity, weight loss), taking drugs (statins, fibrates, ezetimib).

• Smoking: The use of tobacco damages blood vessels, increases blood pressure and increases the risk of blood clots.

  • The mechanism of influence: Nicotine and other chemicals in tobacco smoke damage the endothelium, increase blood pressure, increase the frequency of heart contractions, reduce the level of oxygen in the blood and promote platelet aggregation (blood gluing).
  • CONTROL: Crossing smoking. Support and resources for rejection of smoking.

• Diabetes: The high blood sugar levels damage blood vessels and nerves, and also increases cholesterol and blood pressure.

  • The mechanism of influence: Hyperglycemia (high blood sugar) damages endothelium, promotes the formation of atherosclerotic plaques, disrupts the function of blood vessels and increases the risk of blood clots.
  • CONTROL: Monitoring the level of blood sugar using a diet, physical activity, drugs (insulin, tablets to reduce sugar).

• Obesity and overweight: Increase the risk of hypertension, dyslipidemia, diabetes and other Risk factors of the SVD.

  • The mechanism of influence: Obesity is associated with chronic inflammation, insulin resistance (insulin’s non -consumption to insulin), an increased level of triglycerides and a reduced level of HDL.
  • CONTROL: Reducing weight with a diet, physical activity and, in some cases, drug treatment or surgical intervention.

• Inal meals: A high content of saturated and trans fats, cholesterol, salt and sugar increases the risk of SSZ.

  • The mechanism of influence: Saturated and trans fats increase the level of LDL, cholesterol contributes to the formation of atherosclerotic plaques, salt increases blood pressure, and sugar promotes the development of insulin resistance and obesity.
  • CONTROL: A balanced diet with a high content of fruits, vegetables, whole grains, low -fat protein and healthy fats.

• Insufficient physical activity: Increases the risk of obesity, hypertension, dyslipidemia and diabetes.

  • The mechanism of influence: Physical activity improves the function of blood vessels, reduces blood pressure, increases the level of HDLs, reduces triglycerides levels, improves blood sugar and help reduce weight.
  • CONTROL: Regular physical activity, at least 150 minutes of moderate or 75 minutes of intensive aerobic activity per week.

• Stress: Chronic stress can increase blood pressure, cholesterol and blood sugar.

  • The mechanism of influence: Stress leads to the release of stress hormones, such as cortisol and adrenaline, which increase blood pressure, heart rate and blood sugar. Chronic stress can also lead to an unhealthy lifestyle, such as smoking, overeating and lack of physical activity.
  • CONTROL: Stress management methods, such as meditation, yoga, tai-chi, deep breath, nature walks, communication with friends and family.

• Excessive drinking: It can increase blood pressure, triglycerides and risk of heart failure and arrhythmias.

  • The mechanism of influence: Alcohol damages the heart muscle, increases blood pressure, increases the level of triglycerides and can cause heart rhythm disturbances.
  • CONTROL: Restriction of alcohol use or a complete rejection of it. Recommended norms: no more than one alcoholic drink per day for women and no more than two for men.

1.3.2. Unmodified risk factors:

• Age: The risk of the SPA increases with age.
• Floor: Men, as a rule, are at a higher risk of SVD than women, especially to menopause. After menopause, the risk of SVD in women increases.
• Family history: The presence of SVD in close relatives (parents, brothers, sisters) increases the risk of developing these diseases.
• Race/ethnicity: Some racial and ethnic groups have a higher risk of the CVD.

1.4. Atherosclerosis: the basis of the majority of the SSZ

Atherosclerosis is the process of formation of atherosclerotic plaques in the walls of arteries. It is the main cause of the majority of the SVD, including coronary heart disease, stroke and disease of the peripheral arteries.

• The mechanism of development of atherosclerosis: Atherosclerosis begins with damage to the endothelium (inner vascular membrane). LDL penetrate the walls of arteries and oxidize, causing inflammation. Immune cells (macrophages) absorb oxidized LDL, turning into foamy cells. Foamy cells accumulate in the artery wall, forming fat stripes. Over time, the fat strip progresses into an atherosclerotic plaque, which consists of lipids, inflammatory cells, calcium and fibrous tissue. The plaque narrows the lumen of the artery, making it difficult to blood flow. The plaque can also burst, which leads to the formation of a blood clot and a sudden blockage of the artery.

• Factors contributing to the development of atherosclerosis: High cholesterol, hypertension, smoking, diabetes, obesity, inflammation and genetic predisposition.

II. Prevention of cardiovascular diseases

2.1. Primary prevention: Prevention of the development of CVD

Primary prevention is aimed at preventing the development of SVD in people who do not yet have these diseases. It includes a change in lifestyle and, in some cases, drug treatment.

2.1.1. Healthy nutrition for heart health

• General principles: A balanced diet with a high content of fruits, vegetables, whole grains, low -fat protein and healthy fats. Limiting the consumption of saturated and trans fats, cholesterol, salt and sugar.

• Recommendations for the consumption of individual products and nutrients:

  • Fruits and vegetables: At least 5 servings per day.
  • Whole grain products: Choose whole grain bread, pasta, rice and porridge.
  • Low -fat protein: Choose low -fat meat, poultry without skin, fish, legumes and tofu.
  • Useful fats: Use olive oil, avocados, nuts and seeds. Omega-3 fatty acids contained in fish are useful for heart health.
  • Restriction of saturated and trans fats: Limit the consumption of fatty meat, whole milk, butter, cheese and fried foods. Avoid products containing trans fats (partially hydrogenated oils).
  • Cholesterol restriction: Limit the consumption of products with a high cholesterol content, such as egg yolks and offal.
  • Salt restriction: Limit salt consumption up to 2300 mg per day (about 1 teaspoon). Avoid processed foods that often contain a lot of salt.
  • Sugar restriction: Limit the consumption of sweet drinks, sweets, pastries and other products with a high sugar content.

• Examples of healthy dishes and recipes:

  • Breakfast: Oatmeal with fruits and nuts, whole grain toast with avocados and egg, yogurt with berries.
  • Dinner: Salad with chicken-grille or fish, vegetable soup, whole-grain sandwich with low-fat meat.
  • Dinner: Baked fish with vegetables, chicken breast with brown rice and broccoli, vegetarian carry with chickpeas and vegetables.
  • Snacks: Fruits, vegetables with humus, nuts, yogurt.

• Reading food labels: Pay attention to the content of fats, cholesterol, salt, sugar and fiber.

2.1.2. Regular physical activity

• Recommendations for type, intensity and duration of physical activity: At least 150 minutes of moderate or 75 minutes of intensive aerobic activity per week. It is also recommended to include strength training at least twice a week.

• Examples of exercises to strengthen the cardiovascular system: Walking, running, swimming, cycling, dancing, aerobics.

• Advantages of physical activity for heart health: Reduces blood pressure, increases the level of HDLs, reduces triglycerides, improves blood sugar levels, helps to reduce weight, improves blood vessels, and reduces the risk of blood clots.

• How to start engaged in physical activity: Start small and gradually increase the intensity and duration of training. Consult a doctor before starting a new training program, especially if you have any diseases.

2.1.3. Refusal of smoking

• The harm of smoking for the cardiovascular system: Damages blood vessels, increases blood pressure, increases the frequency of heart contractions, reduces the level of oxygen in the blood, promotes platelet aggregation.

• Advantages of smoking refusal: Reduces the risk of SVD, stroke, lung cancer and other diseases. Improves vascular function, reduces blood pressure, increases the level of HDL, and reduces the risk of blood clots.

• Methods and resources for rejection of smoking: Nicotine substitutional therapy (patch, chewing gum, sprays, inhalers), drugs, consultations with a doctor, support groups.

2.1.4. Weight control

• Determination of healthy weight: The body mass index (BMI) from 18.5 to 24.9 is considered a healthy weight.

• Weight loss methods: Diet, physical activity, drug treatment (in some cases), surgical intervention (in some cases).

• Maintaining a healthy weight: A balanced diet, regular physical activity, sufficient sleep, stress management.

2.1.5. Stress management

• Stress management methods: Meditation, yoga, tai-chi, deep breath, walking in nature, communication with friends and family, hobbies.

• The effect of stress on the health of the heart: Increases blood pressure, cholesterol and blood sugar. It can lead to an unhealthy lifestyle, such as smoking, overeating and lack of physical activity.

2.1.6. Restriction of alcohol consumption

• Recommendations for alcohol use: No more than one alcoholic drink per day for women and no more than two for men.

• The effect of alcohol on the health of the heart: It can increase blood pressure, triglycerides and risk of heart failure and arrhythmias.

2.1.7. Regular medical examinations

• The importance of regular medical examinations for identifying the risk factors of the SVD: Regular medical examinations allow you to identify the risk factors of the SSZ at an early stage, when they can be successfully controlled.

• Recommendations for frequency and types of examinations: Checking blood pressure, cholesterol, blood sugar, ECG (electrocardiography). The frequency and types of examinations depend on age, gender, family history and the presence of other diseases.

2.1.8. Medication prevention

• Aspirin: In some cases, it can be recommended for the prevention of SSZ in people with high risk. Aspirin reduces the risk of blood clots. However, aspirin can increase the risk of bleeding, so it should be taken only as prescribed by a doctor.

• Statin: It can be recommended to reduce LDL cholesterol in people with a high risk of CVD.

• Antihypertensive drugs: Can be recommended to reduce blood pressure in people with hypertension.

2.2. Secondary prevention: Prevention of the progression of SVD and repeated events

Secondary prevention is aimed at preventing the progression of the SVD and repeated cardiovascular events (such as myocardial infarction or stroke) in people who already have these diseases. It includes a change in lifestyle, drug treatment and, in some cases, surgical intervention.

2.2.1. Change in lifestyle (similarly to the primary prevention, but with more stringent observance)

• Diet: Strict observance of a healthy diet recommended for primary prevention. Consultation with a nutritionist may be required.
• Physical activity: Regular physical activity under the supervision of a doctor. Cardiorebilitation may be required.
• Refusal of smoking: A complete rejection of smoking.
• Weight control: Maintaining a healthy weight.
• Stress management: Using stress control methods.
• Alcohol use restriction: Restriction or complete rejection of alcohol.

2.2.2. Drug treatment

• Antiagragash (aspirin, blopidogingrel): Prevent blood clots.
• Beta blockers: Reduce blood pressure and heart rate.
• ACE inhibitors (angiotenzinzinoping enzyme) and sconces (angiotensin receptor blockers): Reduce blood pressure and protect the heart and kidneys.
• Statin: Reduce the level of LDL cholesterol.
• Nitrate: The blood vessels are expanded and the chest pain (angina pectoris) relieves.
• Diuretics (diuretics): Reduce blood pressure and reduce swelling.
• Antiarrhythmic drugs: Control heart rhythm.

2.2.3. Surgical treatment

• Coronary shunting: Creating a bypass path for blood flow around blocked coronary arteries.
• Angioplasty with stenting: The expansion of the narrowed coronary arteries using a cylinder and the installation of a stent (metal mesh) to maintain the lumen of the artery.
• Replacing the heart valves: Replacing damaged heart valves with artificial or biological valves.
• Installation of a pacemaker or defibrillator: To control the heart rhythm.

2.2.4. Cardio -ratio

• What is cardiorealization: A comprehensive program that includes physical exercises, educational classes and psychological support aimed at improving the health and quality of life of people who have suffered cardiovascular diseases.

• Cardiorebalization components: Exercise, teaching a healthy lifestyle, stress management, psychological support.

• Advantages Cardio -Rabilization: Improves physical form, reduces blood pressure, cholesterol and blood sugar, improves mood, reduces the risk of repeated cardiovascular events, and improves the quality of life.

III. Specific prevention strategies for different population groups

3.1. SSZ prevention in women

• Features of the risk of SSZ in women: In women, the risk of SSZ increases after menopause. Some risk factors, such as diabetes and smoking, have a stronger effect on the risk of SVD in women than in men.

• Specific recommendations for women: Pay attention to the control of blood pressure and cholesterol. Conduct medical examinations regularly. If necessary, discuss with the doctor the possibility of hormonal therapy after menopause.

3.2. SSZ prevention in men

• Features of the risk of SSZ in men: Men, as a rule, are at a higher risk of SVD than women, especially to menopause.

• Specific recommendations for men: Pay attention to the control of blood pressure, cholesterol and weight. Refuse smoking.

3.3. SSZ prevention in older people

• Features of the risk of SSZ in the elderly: The risk of the SPA increases with age. Elderly people often have several RSC risk factors and concomitant diseases.

• Specific recommendations for the elderly: Conduct medical examinations regularly. Control blood pressure, cholesterol and blood sugar. Be physically active as possible. Take medicines in accordance with the doctor’s prescriptions.

3.4. SSZ prevention in people with diabetes

• Features of the risk of SSZ in people with diabetes: Diabetes significantly increases the risk of SVD.

• Specific recommendations for people with diabetes: Strictly control blood sugar with a diet, physical activity and drugs. Control blood pressure and cholesterol. Refuse smoking. Conduct medical examinations regularly.

3.5. SSZ prevention in people with SSZ family history

• Features of the risk of SVD in people with the family history of the SSZ: The presence of SVD in close relatives increases the risk of developing these diseases.

• Specific recommendations for people with the SSZ family history: Start the prevention of the SSZ at a younger age. Conduct medical examinations regularly. Control all modified risk factors of the SSZ.

IV. New directions in the prevention of SSZ

4.1. Genetic tests for assessing the risk of SSZ

• The role of genetics in the development of SVD: A genetic predisposition plays a role in the development of SVD.

• Types of genetic tests: Tests for specific genetic mutations associated with the CVD, and polygenic risk scales (PRS), evaluating the risk based on many genetic options.

• Application of genetic tests in the prevention of SVD: Genetic tests can help identify people with an increased genetic risk of SVD, who can benefit from more aggressive prevention.

• Restrictions and ethical aspects of genetic testing: Genetic tests are not a guarantee of the development of the CVD. Caution is necessary in the interpretation of results and counseling with a geneticist.

4.2. The use of artificial intelligence and large data in the prevention of SSZ

• The use of artificial intelligence (AI) in the diagnosis and forecasting of the SSZ: AI can be used to analyze large volumes of medical data (electronic medical records, images, genetic data) to identify people with a high risk of SVD and develop personalized prevention strategies.

• The use of big data to identify new risk factors and develop new SVD prevention methods: Analysis of large data can help identify new SSZ risk factors that have not been known before, and develop new methods of prevention based on these data.

4.3. Personalized medicine in the prevention of SSZ

• The concept of personalized medicine: The approach to the treatment and prevention of diseases, taking into account the individual characteristics of each person, including genetics, lifestyle and the environment.

• The use of personalized medicine in the prevention of SVD: Personalized medicine can help develop individual SSZ prevention strategies based on the risk factors of each person, genetic predisposition and other features.

V. The importance of education and education of the population in matters of the prevention of SSZ

• The role of education and education in increasing awareness of SSZ and risk factors: Education and education of the population play an important role in increasing the awareness of SVDs and risk factors, as well as in the motivation of people to change lifestyle to reduce the risk of SVD.

• Various communication channels to disseminate information on the prevention of SVD: Medical workers, media, social networks, educational programs, information campaigns.

• The importance of partnership between medical organizations, the government and public organizations to promote the prevention of the SSZ: Effective prevention of SSZ requires partnership between medical organizations, the government and public organizations.

VI. Detailed description of diets for heart health

6.1. Mediterranean diet

• Basic principles: The abundance of fruits, vegetables, whole grains, legumes, nuts and seeds. The use of olive oil as the main source of fat. Moderate use of fish and birds. Limited use of red meat and dairy products. Moderate use of red wine (optional).
• Benefits for the heart: Reduces the level of LDL cholesterol, blood pressure, the risk of blood clots and inflammation.
• Examples of dishes: Greek salad with olive oil and feta, greel fish with vegetables, whole-grain flour with seafood, bean soup.
• Tips for implementing the diet: Replace the butter with olive oil. Eat more fruits and vegetables. Choose whole grain products. Replace red meat with fish or bird several times a week.

6.2. Диета DASH (Dietary Approaches to Stop Hypertension)

• Basic principles: High content of fruits, vegetables, low -fat dairy products. Limiting the consumption of saturated fats, cholesterol and salt. Moderate use of whole grain products, fish, birds and nuts.
• Benefits for the heart: Reduces blood pressure.
• Examples of dishes: Oatmeal with fruits and nuts, a salad with chicken breast and vegetables, baked fish with brown rice and vegetables.
• Tips for implementing the diet: Increase the consumption of fruits and vegetables. Choose low -fat dairy products. Limit salt consumption. Limit the consumption of processed foods.

6.3. Диета TLC (Therapeutic Lifestyle Changes)

• Basic principles: Low content of saturated fats and cholesterol. High fiber content. Moderate use of polyunsaturated and mono -saturated fats.
• Benefits for the heart: Reduces LDL cholesterol.
• Examples of dishes: Oatmeal with bran and fruits, vegetable soup with beans, fish -cooked fish with vegetables.
• Tips for implementing the diet: Limit the consumption of saturated fats and cholesterol. Increase fiber consumption. Choose low -fat meat and dairy products.

VII. Physical activity: detailed guidance

7.1. Types of physical activity for heart health

• Aerobic exercises: Walking, running, swimming, cycling, dancing. Improve the cardiovascular system, reduce blood pressure and cholesterol.
• Power training: Lift weights, exercises with your own weight. Strengthen muscles, improve metabolism and help control weight.
• Flexibility exercises: Stretching, yoga. Improve the flexibility and mobility of the joints, reduce the risk of injuries.

7.2. Recommendations on intensity and duration

• Moderate intensity: You can speak, but you can’t sing. Examples: fast walking, cycling in a flat area.
• High intensity: You can say only a few words before you breathe out. Examples: running, swimming, cycling uphill.
• Recommended duration: At least 150 minutes moderate or 75 minutes of high intensity per week.

7.3. How to start and remain active

• Start small: Do not try to do a lot at once. Start from 10-15 minutes a day and gradually increase the duration and intensity of training.
• Choose what you like: If you don’t like to do it, it will be difficult for you to continue. Choose a type of activity that you like that you are interested and fun.
• Find a partner: To engage with a friend or family member can be more motivating.
• Set the goals: Set realistic goals and track your progress.
• Do not give up: Do not be discouraged if you missed the training. Just return to classes the next day.

VIII. Stress management for heart health

8.1. The effect of stress on the cardiovascular system

• Improving blood pressure: Stress leads to the release of hormones that increase blood pressure.
• Increase in heart rate: Stress increases the heart rate, which can lead to arrhythmia.
• Improving cholesterol levels: Stress can increase the level of LDL cholesterol.
• Inflammation: Stress can cause inflammation in the body, which can contribute to the development of atherosclerosis.
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