Keep check-up up to date

Taking care of health has no age! A cardiological evaluation is important at any stage of life. Nowadays, due to the quality and pace that we live, the stress and problems of everyday life, prevention must start early. If you are 20, 30 years old and have never noticed any symptoms, keep your check-up up to date. Do not leave to see a doctor only when you feel something very wrong. Some diseases are discovered unintentionally, but at an early stage, which increases the chance of treatment and faster recovery. Take advantage of this beginning of the year to see if everything is right with your health, especially that of your heart.

Pay attention to risk factors

 If, on the one hand, there are those who have the diagnosis and neglect the recommendations, on the other there are those who ignore risk factors and prefer to maintain habits that may be harmful to the heart in the future. Therefore, it is important to highlight: smoking, obesity, physical inactivity, alcohol abuse, unhealthy diets can trigger heart problems. And the greater the number of risk factors combined, the greater the chances of developing heart disease.

Follow medical recommendations

 People who have high blood pressure, diabetes, dyslipidemia (presence of high levels of lipids - fats - in the blood) and cardiovascular problems are the ones who should pay special attention to health throughout the year. Those who have these diseases need to be aware and make the appropriate control, not being able to afford to temporarily suspend or take medications irregularly, since any carelessness can be very harmful and have serious consequences. There are certain diseases in which it is not enough to take a medication for a certain period and simply stop the body from reacting well. It is necessary to follow the treatment, with adaptations in lifestyle, food, living environment and the use of medicines. To scale the problem, the lack of control of blood pressure or cholesterol for long periods can lead to risks of stroke and degeneration of coronary arteries or other vascular systems. In the case of diabetes treatment, not paying due attention to medical recommendations regarding diet, medication and physical activity and remaining with high levels of glycated hemoglobin may not present immediate problems, but in the long term there are risks of developing ischemia, insufficiency kidney disease, diabetic retinopathy, coronary artery disease, among others.

Put laziness aside

 Here comes that old recommendation: practice physical activities! It may even sound cliché, but not everyone follows this idea, so it is always necessary to reinforce. Regular exercise contributes to physical and mental well-being, helps control obesity, pressure and diabetes, reduces stress, among other benefits. If you don't have time or have not yet found the courage to enter a gym or practice a sport regularly, include more movement in your daily life: prefer the stairs over the elevator; go out to dance; use the energy of the children who are present in your daily life to play; make walking routes - even if they are short; remember to take breaks during working hours and take the time to stretch and walk around the office; Before getting out of bed, stretch your body and spend a few minutes on stretching and flexibility exercises. The possibilities are endless. Use your creativity and keep laziness away!

Having a pet at home

Did you know that pets can contribute to your heart health? It is scientifically proven that pets are strongly associated with the control of risk factors for heart disease, such as obesity, high blood pressure, high levels of triglycerides and cholesterol. Contact with animals stimulates the production of several good hormones, such as endorphins, prolactins and oxytocins, substances that act in the regulation of cortisol (hormone related to the alertness), which contributes to the fight against stress. Also released in the body due to this human-animal interaction, acetylcholine acts to reduce blood pressure, heart rate and respiratory rate. The feeling of well-being, happiness and comfort generated in this interaction results in a decrease in adrenaline levels - a substance linked to increased blood pressure. Having a pet at home still inhibits the feeling of social isolation. Loneliness, anxiety and depression are other factors that trigger problems in the cardiovascular system that living with pets minimizes.

Having good relationships and taking care of emotions

Family, friends, companions ... the relationships and the environment in which we live interfere - a lot! - in maintaining our health, not only physical, but also mental. Emotions related to love, joy, happiness and good humor lead to muscle relaxation, vasodilation, intestinal relaxation, glandular secretion, salivation, heat without sweating, that is, manifestations that help prevent cardiovascular diseases. In this sense, it is important to pay attention to your circle of coexistence, to what you have been reading and watching. Evaluate your relationships, do some research to find interesting websites, films and constructive books that will add positive things to your life. Some studies have already revealed that the brain registers and is influenced when we focus only on bad news, programs and films of violence or that stimulate our negative feelings and emotions.

Think positive

Starting a new cycle with a positive mind can make all the difference when it comes to health. Studies show that emotions and thoughts directly interfere with the chemistry, production and release of hormones and the functioning of the body as a whole. Feelings can influence, for example, cholesterol, hypertension, the evolution of coronary heart disease and the immune system. Optimistic people tend to cope better with stress, have healthier habits, in addition to having better adherence to treatments for chronic diseases and the need for surgery, understanding the need for intervention and directing their focus on getting well and not on risks.

Floss

Research by scientists in Italy and the UK, published on the Jornal da Faseb website ("The Federation of American Societies for Experimental Biology"), shows that infected gums can be a risk factor for developing heart problems . In fact, proper dental hygiene can reduce the risk of atherosclerosis, stroke and heart disease, regardless of other measures, such as cholesterol control. "It has long been suspected that atherosclerosis is an inflammatory process and that periodontal disease plays an important role in atherosclerosis", says Mario Clerici, researcher of the study.

Listen to music

A study carried out by the University of Maryland, USA, with 10 participants who had no apparent disease found that when they listened for 30 minutes their favorite songs, the blood vessels dilated. This gesture matches the reaction of a laugh when doing physical activities or when taking blood medications. The director of cardiology at the institution, Michael Miller, explains that there was a 26% increase in the diameter of the vessels, while listening to music that did not please, there was a 6% reduction. In this way, blood flows more easily, reducing the chances of clots that cause heart attacks and strokes, in addition to reducing the risks of vessel hardening, which are characteristic of atherosclerosis.

Drink wine

A study published in the "Public Library of Science One" shows that small doses of resveratrol, a type of antioxidant substance present in grapes, especially reds, protect the heart against aging and reduce levels of bad cholesterol, LDL. However, it is not worth exaggerating: a glass of wine a day is enough to protect the heart without harming the liver, due to the alcohol content.

Have a restful sleep

Recent studies show that about 40% of hypertensive individuals also suffer from obstructive sleep apnea, alerting to a relationship between diseases. Apnea affects approximately seven in every 100 people and the incidence is higher in males. It is estimated that 24% of middle-aged men and 9% of women are affected by apnea. The disease is characterized by snoring that continues at the same pace, gets louder and, suddenly, is interrupted by a period of silence. At this point, the person is completely breathless, but soon the snoring returns to the initial rhythm.

According to the president of the Brazilian Society of Hypertension (SBH), Artur Beltrame Ribeiro, who suffers from sleep apnea has more pressure variability and the increase is linked to damage to target organs, such as heart, brain and kidneys. In addition, a good night's sleep has to do with living longer, according to a study by the University of Warwick and the University Federico II in Italy. According to the researchers, those who sleep less than six hours or more than eight hours a day are 12% more likely to die. With the quality of sleep impaired, the risk of accidents, due to drowsiness, and heart attacks due to stress, increases.

Expose yourself to the sun

Some cases of hypertension may be linked to uncontrolled blood pressure caused by a lack of vitamin D in the body. Although it can be found in butter, egg yolk and liver, its main source of absorption is sunlight. Exposure to the sun for about 15 minutes a day is recommended. The ideal is to talk to your dermatologist to see the best time to enjoy the sunbath.

Vitamin D

A study by the University of Michigan, in the United States, revealed that 20% of cases of hypertension in women are associated with uncontrolled blood pressure levels due to a lack of vitamin D in the body. This nutrient can be found in foods such as butter, egg yolk, liver, among others, but its main source of absorption is sunlight. Therefore, 15 minutes of sun exposure are more than recommended. The nutrient is also important in the process of calcium and phosphorus absorption in the intestine and in mineralization, that is, bone growth and repair.

Insert more vegetables into the menu

An important scientific study published in the American journal Circulation showed that the consumption of proteins of plant origin is associated with the reduction of blood pressure, while confirming previous studies that the total consumption of proteins does not increase blood pressure levels. Glutamic acid, the main amino acid found in plant proteins, is one of the micronutrients that help control blood pressure. This is one way of explaining why vegetarians are less likely to develop high blood pressure.

Moderate in sugar

Reducing your sugar intake is essential to protect your heart. A study published in the Journal of the American Medical Association suggests that just as a high-fat diet can increase triglyceride and cholesterol levels, sugar intake can also affect lipid rates. To carry out the study, blood lipid levels in more than six thousand adult men and women were analyzed.

The researchers found that people who consumed more sugar were more likely to have cardiovascular disease. Scientists are not sure which process is involved in this link between sugar and cholesterol, because until today, what was known was the association between sugar consumption and diabetes. In the study, the group with the highest consumption ate an average of 46 teaspoons of sugars "hidden" in food per day. The lowest-consumption group ate an average of only about three teaspoons a day.

Reduce meat consumption

Although it is necessary to reduce meat consumption in general, it is mainly indicated to reduce red meat, as it has a higher amount of cholesterol. Even more so if it contains generous layers of fat. However, this does not mean that they should be completely excluded from your menu. "By controlling the intake of other foods that are sources of cholesterol, it is possible to eat red meat up to three times a week," says nutritionist Roberta Stella.

The fact that red meats offer more cholesterol, however, does not mean that other types of meats can be eaten at will. According to Roberta, white and lean meats also have cholesterol and, therefore, must be dosed. "Foods that contain cholesterol should be monitored in general. Take into account that the total fat obtained in one day must be less than 300 mg", he adds. A tip: 100 grams of fat-grilled kebabs contain 144 mg of cholesterol. Without fat, the amount decreases to 102 mg.

Prefer vegetable oils

In the fight to lower cholesterol levels, instead of just restricting the consumption of traditional heart villains (like saturated fats), you can enlist the help of some good guys. Canola oil and olive oil are good examples of foods that you should include in your diet. According to nutritionist Roberta Stella, the monounsaturated fats present in the two types of vegetable oils help to reduce the levels of LDL, the bad cholesterol. Vegetable oils rich in polyunsaturated fats, such as soybean, sunflower and corn, increase HDL levels, considered a good cholesterol. The expert's tip, therefore, is, in addition to keeping an eye on the amount of saturated and trans fats, to give preference to foods with a greater amount of mono and polyunsaturated fats.

You will adopt a healthy menu

An investigation by the University of Oxford, in England, followed 450,000 Chinese for four years to find out how they consumed fruits and vegetables. About 18% of the participants ate these fresh foods every day. When compared to the group of respondents who said they did not eat vegetables, they had lower blood pressure and glucose levels under short reins.

And look, these are just one of the ideal diet items for heart health. “Omega-3, found in cold water fish such as sardines and salmon, and fibers, present in whole grains, also act in the prevention of cardiovascular diseases”, highlights nutritionist Marcia Gowdak, scientific director of the Department of Nutrition at Society of Cardiology of the State of São Paulo.

Life’s Simple 7 still asks to cool down on sodium and sugary drinks. “Salt abuse leads to hypertension and stimulates appetite, which makes us overdo meals,” explains Marcia. Sugar from soft drinks and juices, in turn, opens the door to weight gain.

Goals

5 servings of fruits and vegetables every day

2 servings of fish a week, especially those rich in omega-3s

3 servings of whole grains or cereals per day

Less than 1 500 milligrams of sodium per day

Less than 450 calories from sugary drinks per week

What to do?

Go to the fair and enjoy fruits and vegetables to create tasty and varied recipes. Do not put salt shakers on the table (season everything first) and prefer homemade juices.

You will give up the cigarette

The smoker's organism lives in an eternal state of conflict, or rather, of inflammation. Not least, smokers suffer from three to five times more heart problems than subjects who do not have the addiction. For a start, nicotine narrows veins and arteries.

“Cigarettes contain a multitude of other components that damage the endothelium, the inner lining of the vessels,” details cardiologist Abrão José Cury Junior, from Hospital do Coração, in São Paulo. These injuries in the tubes that carry the blood are the perfect place for the fat to settle and start the formation of plaques and thrombi. Not to mention that tobacco hinders the action of the drugs used in the management of pressure, cholesterol, blood glucose ... "Smoking is a kind of antidote against medications, which is very dangerous", compares Cury.

What to do?

It is never too late to give up addiction. Family members, support groups and medical treatment are valuable weapons to overcome smoking.

Far beyond tobacco

All types of smoking are harmful to the chest. This goes for the electronic versions, the cigar, the pipe and the hookah (a pipe with water typical of the East that has become fashionable among young people). Cigarettes, due to their popularity, end up being the subject of many of the tests. Therefore, their malevolent actions are described more often.

You will lose (or keep weight)

The platoon of scientists who did a survey on diabetes thought they had little work and decided to research obesity in the four corners of the planet. For that, data were tabulated from 19.2 million adults from 186 nations between 1975 and 2014. They found that the average Body Mass Index (BMI), a calculation used to assess physical form, went from 21 in the 1970s to 24 today - clear tendency for fattening.

The number of obese people jumped from 105 million to 641 in the meantime. The authors estimate that the chance of reaching the goals of reducing overweight in the coming decades is equal to zero. "Excess weight leads to the accumulation of fat in the heart, high cholesterol and pressure, uncontrolled glucose and release of inflammatory substances", lists endocrinologist Maria Edna de Melo, from the Brazilian Association for the Study of Obesity and Metabolic Syndrome. That is, everything that hurts the chest.

BMI goals (weight / height2)

Underweight less than 18.5

Ideal weight between 18.5 and 25

Overweight between 25 and 30

Grade 1 obesity between 30 and 35

Grade 2 obesity between 35 and 40

Obesity grade 3 more than 40

What to do?

There is nothing better than the old exercise formula, healthy eating and dedication to shedding extra pounds. In severe cases, doctors evaluate the indication of medication or surgery.