A healthy heart and, more generally, good cardiovascular health are two of the fundamental ingredients of longevity and well-being. But how can we best take care of them? The American Heart Association has drawn up a list of eight essential rules for maintaining and improving cardiovascular health, thereby reducing the risk of stroke, heart attacks and other heart diseases. Here they are.
1. Eat better
First rule: follow an appropriate diet, that is, one rich in vegetables, fruit, whole grains, legumes and plant-based proteins in general, nuts, fish and lean meats, such as poultry (without the skin). It is better instead to limit sugary drinks, alcohol, salt, red meat and (ultra-)processed products, refined carbohydrates and grains, and tropical oils such as coconut oil and palm oil, which contain high amounts of saturated fat. Trans fats and partially hydrogenated oils, which have a negative impact on blood LDL levels and are found, for example, in fried foods, should be avoided altogether.
But how do we find our way when buying packaged products? It is essential, the experts stress, to read labels carefully, a topic to which the American Heart Association has devoted an entire section. Another important point: cook at home often to keep the nutritional content and cooking method of our meals under control. And for those short of ideas, this link offers a series of “heart-friendly” recipes.
2. Be more active
The second rule is directly related to the first, that is, to diet and daily calorie intake: engage in regular physical activity. For adults, the experts suggest at least two and a half hours of moderate activity or 75 minutes of vigorous exercise per week. Children and adolescents, on the other hand, should get at least 60 minutes of physical activity a day, including playtime and more structured exercise.
Both aerobic training and muscle strengthening are important, regularly increasing the effort, the time devoted to training and the distance covered. Golden rule: get up often and move regularly, especially in the case of jobs that encourage a sedentary lifestyle. Some of the secrets to consistency are setting realistic goals, so as to make sure that changes to one’s lifestyle, however small, are lasting, and creating daily routines linked to physical exercise.
3. Quit smoking
Inhaling nicotine through the use of traditional or electronic cigarettes, the American Heart Association points out, is the cause of about one third of deaths due to heart disease in the United States. And that is not all: smoking is also linked to about 90% of lung cancer cases, as well as to the risk of developing many other diseases. And if these reasons were not enough to motivate the choice to quit smoking, consider that one year after the last cigarette the risk of cardiovascular disease is already halved.
4. Sleep well
Sleep is also a fundamental element for cardiovascular health, and not only. Adults should sleep 7 to 9 hours a night, while infants and children need more hours of daily rest (a factor that varies by age group). The benefits of the right amount of rest are several: from promoting immune and brain functions (understood as the ability to concentrate, learn and remember) to promoting the repair of damaged tissues. “Healthy” sleep also reduces the risk of developing chronic diseases.
Conversely, a poor quantity or quality of hours devoted to rest increases the risk of cognitive decline, depression, obesity, increased blood pressure, blood sugar and blood cholesterol, and cardiovascular disease. Here too, a golden rule: reduce exposure to blue light from screens, especially in the evening. Blue light in fact interferes with the circadian rhythm and the natural production of melatonin.
5. Manage weight
Another important point is to maintain a body mass index between 18.5 and 25. For those who need to lose weight, the American Heart Association suggests, among other things, keeping track of the calories consumed, so as to reduce them if necessary or balance them with an adequate amount of physical activity. Beyond calories, it is essential, once again, to pay attention to one’s diet and to turn to professionals (such as nutritionists and dietitians) when necessary.
6. Control blood cholesterol
LDL, HDL, triglycerides: total blood cholesterol is calculated on the basis of the concentration of these three types of fats. But, while LDL and triglyceride levels must be kept below a certain threshold, HDL cholesterol, also known as “good cholesterol”, helps keep the arteries free of plaque, preventing LDL cholesterol (or “bad cholesterol”) from sticking to their walls.
More than total cholesterol, the most important parameter to monitor according to the American Heart Association experts is in fact “non-HDL” cholesterol. This value does not need to be measured while fasting and is generally considered reliable.
To keep “bad” cholesterol values below the recommended threshold, it is certainly important to keep in mind the first three points on this list: smoking, for example, tends to reduce “good” cholesterol levels.
7. Manage blood sugar
A similar argument applies to blood glucose levels, which, when they exceed a certain threshold, are a risk factor for the cardiovascular system, as well as for the kidneys and for eye and nerve health. Optimal values, measured while fasting, are those below 100 mg/dl. Values between 100 and 125 mg/dl instead indicate a condition known as “prediabetes”: a warning sign of the possible future onset of type 2 diabetes.
The latter is diagnosed when the blood glucose concentration, again measured while fasting, exceeds 126 mg/dl. Once again, the best way to prevent this condition is to follow a healthy diet, engage in regular physical activity, manage weight and quit smoking.
8. Keep blood pressure under control
Finally, to take the best care of one’s cardiovascular health, it is important to check blood pressure regularly and make sure that the “upper” (or systolic) value is below 120 millimeters of mercury (mmHg), and the “lower” (or diastolic) value is below 80 mmHg. Here too, prevention involves regular physical exercise, a healthy diet, an adequate amount of daily rest and avoiding (or quitting) smoking.
