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10 tips to prevent cardiovascular disease


Apart from heredity, sex and age,  the main cardiovascular risk factors are modifiable and are therefore those on which prevention can act: cholesterol, high blood pressure, tobacco and a sedentary lifestyle.

  • Prevention, a major challenge
Prevention, initial or following a heart problem, will only be effective in the long term if a true culture of prevention is put in place . Prof. Thomas, of the hospital La Pitié-Salpêtrière in Paris, insists on  the education which must involve true "behaviors of prevention". 

In addition,  the state plays an important role . According to Prof. Thomas, " public health actions programmed, wanted, announced and supervised by doctors are paying off ".

Prevention is even more effective when it is put in place after a heart condition occurs  : patients feel threatened and are therefore ready to put more effort. In such cases, prevention must be systematic, intensive and address all risk factors in  order to reduce the risk of re-offending.

  • Stop smoking 


Among the risk factors, the most "easily" modifiable and the least expensive is the cessation of cigarette consumption  : stopping smoking prevents thrombosis and infarction , reduces by 50% the risk of recurrence and mortality when he is arrested after the occurrence of a heart problem.

 For example, one study * showed that between 1975 and 1994, smoking in Scotland fell by 20%, averting 36% of cardiovascular events. The stop is thus beneficial and the inexpensive means:

· Nicotine substitutes double the success rate and are reimbursed for the first 3 months in Ile-de-France;

· An anti-depressant, Zyban® , can also help you get through a course;

· And above all, do not focus on two or three kilos taken! Especially that there are tips to stop smoking without getting fat 

" There is always a benefit to quitting, " says Prof. Thomas, " although the sooner the better: 90% of heart attacks in a person under 45 affect smokers, in our cardiology department ".

  • Adopt a healthy and balanced diet 

Diet is also important to  prevent the increase of cholesterol  : the diet recommended by cardiologists, the Mediterranean diet , allows to make real meals warm and pleasant! So choose bread, fruits and vegetables, fish, white meats, with little fatty meat, all using olive oil, seasoning or cooking.

  • Monitor your weight 

We are overweight if the Body Mass Index (BMI) is greater than 25 and obesity if it is above 30. However, we know that overweight is a major risk factor for cardiovascular disease, but is also responsible for other contributing factors such as hypertension, diabetes or cholesterol. 

The cardiovascular risk is particularly high when the fat is in excess in size and belly . It is therefore necessary to monitor your weight and if you have extra pounds, get on with losing them with the help of a healthy lifestyle , avoiding excessive diets that you can not take along. term. 

  • Fight against a sedentary lifestyle


And of course, to take care of your heart, do some sport  ! No need to transform yourself overnight into champion Crossfit, small daily efforts are already effective.

· Climb the stairs instead of taking the elevator  ;

· Walk with a steady step ; 

· If you take the bus or the metro, get off a station before your stop , in order to walk fifteen minutes each day. 

A heart attack should not deprive you of sex for a lifetime , talk to your doctor!
Finally your family and friends can help you, psychologically but also physically, by adopting all these measures that constitute a healthy lifestyle.

  • Monitor your cholesterol and triglyceride levels

Your doctor has specific recommendations on how to screen for and diagnose cholesterol problems: he must evaluate your cholesterol at least once before:

· If you do not have any risk factors, you still have to dose your total cholesterol and triglycerides once . If everything is normal, no problem, it will redoes them to 45 if you are a man, 55 if you are a woman.

· If, on the other hand, you have a risk factor , it is necessary for you to make a complete lipid assessment directly , including the determination of HDL and the calculation of LDL. The number of LDLs and the number of risk factors will result in either the prescription of a single diet or the addition of a drug, such as a statin.

  • The key role of the treating physician


Your doctor should also routinely do a family survey if you have a risk factor, monitor the progress of your risk factors, answer all your questions after a cardiac event, or if you are unable to apply hygienic measures. dietary, etc. All good reasons to consult regularly if you have a risk.

  • Check his tension regularly 

Your doctor should also  monitor your blood pressure and treat it if it goes up , prescribe aspirin if there is a proven risk. You can also control it yourself with an auto-tension-meter . 

Indeed, high blood pressure, if not controlled, will over time alter the heart and vessels. The vessels will harden and thicken (atherosclerosis). The risk of myocardial infarction and stroke increases by a factor of 2 to 10.

  • Treat your diabetes

Diabetes is known to damage blood vessels and promote atherosclerosis. The risk of infarction and stroke is then increased. It is therefore important to diagnose a possible diabetes and to have  a suitable treatment with a regular follow-up.

  • Manage stress 

Stress is bad for health, increase in blood pressure, heart rate, weakening of the immune system ... It influences the appearance of cardiovascular diseases, including myocardial infarction .

 So try to fight your stress , it can go through the practice of a sport, meditation, relaxation, sophrology, consultations with a psychologist if necessary ... find the solution that suits you and soothes you.

  • Parents to play!

Many deaths or complications would be avoided if our children adopted the behaviors described above . This is the objective of the National Health and Nutrition Program (PNNS) set up in France, but it is mainly the responsibility of parents  :

· Do not let your children spend too much time in front of their TV, PC or game console.

· Stroll with them, play sports with your family.

· Learn how we can enjoy eating healthy!



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