Cardiovascular Diseases, what they are and how to reduce them

Cardiovascular disease is associated with atherosclerosis caused by excess cholesterol in the blood, which deposits and inflames the walls of the arteries, reducing their diameter and ultimately hindering blood flow. If a coronary artery is affected, a myocardial infarction will occur; if an artery supplying blood to the brain is compromised, a stroke will result; if the vessels in the legs are affected, pain while walking or poor distal circulation will occur. There are factors that increase the risk of cardiovascular disease, which can be divided into: - Modifiable factors: these are those that can be corrected or eliminated through lifestyle changes such as smoking, high blood pressure, sedentary lifestyle, high cholesterol levels, diabetes, obesity, stress, and alcohol consumption. - Non-modifiable factors: these are inherent to the individual who will always have this risk factor, and it is not possible to reverse or eliminate it. These include sex, heredity, age, and personal history of coronary and vascular disease. To reduce risk factors, it is necessary to introduce lifestyle changes, and it is recommended to: - Periodically monitor your blood pressure - Reduce salt, tea, and coffee consumption if you have high blood pressure - Moderate alcohol consumption - Maintain an appropriate weight for your height - Follow a complete and balanced diet, avoiding excessive intake of fried products or those high in animal fats - Increase the consumption of legumes, vegetables, and fruits - Choose foods with high nutritional value but low caloric value - Adjust your diet to the needs of your lifestyle - Do not believe in magic diets. They do not work and can be very harmful to health. A diet should only be established by a specialized nutritionist - Quit smoking - Exercise according to your health status, physical characteristics, and hobbies. Some specialists recommend doing 30 to 60 minutes of aerobic exercise daily, such as brisk walking, to reduce the risk of heart attack. - Allow free time for recreation and rest - Learn to manage emotions and stress - Sleep at least 7 to 8 hours each night - Be positive and have a sense of humor to face daily problems - Have an annual preventive medical check-up as recommended by your doctor Recommended Healthy Recipes As part of your balanced and nutritious diet, here are some very healthy recipes that we know will be useful to you. Take note. (we recommend clicking on the recipe title for more details) Surimi Salad with Thousand Islands Dressing This super simple recipe is fresh for summer days and light for those watching their figure. The dressing will be as light as you want by using low-fat versions when preparing it at home. Greek Salad with Shrimp Refresh yourself on hot days with this delicious Greek salad with shrimp. Chocolate Smoothie with Soy Milk Soy milk is rich in calcium, fiber, contains an anti-cancer component, and is ideal for diets as it releases its sugars slowly, thus stabilizing blood sugar levels. Pasta with Sun-Dried Tomatoes and Artichokes This pasta is truly spectacular and is a great recipe for a dinner when you have little time to prepare a delicious dish. Eggplant Pizza Eggplant pizzas are an ideal dish for an Italian pizza craving without the calories. This dish counts as just 1 protein point for the cheese and 1 fat point for the olive oil.