Cardiovascular disease represents the leading cause of death in Western countries, closely followed by oncological pathology. Without a doubt, a large part of the advances that have decisively influenced the improvement of long-term survival and quality have been the prevention and early detection of the disease.

When we ask ourselves what influences the appearance of the disease, we always get the same answers: genetics, cholesterol, high blood pressure, diabetes, smoking, overweight, physical inactivity, even stress; That is to say, we know that the factors we have just listed influence the appearance and development of cardiovascular disease, therefore we must emphasize the detection of these risk factors and their control.

Prevention measures aimed at ensuring that the patient is aware of the risk of suffering a cardiovascular event are essential and are aligned with one of the strategic lines of prevention, which consists of empowering the patient to control their health...

To date, the way to detect the presence of said risk factors and therefore the assessment of cardiovascular risk, has always been through in-person check-ups in which the patient went to a medical consultation and was subjected to different measurements of vital signs such as weight, heart rate or blood pressure.

Currently, thanks to the development of new technologies and the continuous and unstoppable digital transformation in which the healthcare world is immersed, it is possible to send our vital signs, and even our analytical variables, remotely without the need for the patient to physically go to a medical center. In this way, the doctor, after evaluating them, can issue a report that assesses and establishes the cardiovascular risk of our patients on an ongoing basis, based on the information submitted.

But undoubtedly the key to success lies in empowering the patient, that is, in knowing which lifestyle habits are heart-healthy, with the aim of placing special emphasis on recommending and implementing them.

We could all have a "table of the 10 commandments" in our heads , making it difficult to establish an order, because they are all possibly of great importance:

1. Food:

Moliére said, "you have to eat to live, and not live to eat." A balanced, heart-healthy and varied diet is recommended, reducing the intake of foods rich in saturated fats, trans fats and cholesterol, avoiding foods subjected to industrial processes and increasing the consumption of all types of fish, lean meats and foods rich in fiber such as fruits, vegetables, legumes and cereals. Likewise, it is very important to drink at least 1,5 liters of water a day.

2. Physical exercise:

Regular physical exercise reduces the risk of heart attack. You can walk or stroll. 150 minutes of moderate-intensity exercise per week is very healthy and reduces the risk of developing not only cardiovascular disease but also cancer.

3. Monitor your weight:

To achieve this, it's necessary to control and restrict calorie intake, as being overweight or obese predisposes us to diabetes and hypertension. Obesity or being overweight is associated with metabolic syndrome, in which insulin resistance leads to a significant increase in cardiovascular risk, due to the presence of other cardiovascular risk factors. Having a scale at home is advisable.

4. Sleep and rest:

A good night's sleep of about 7 hours allows you to recover from the physical and mental fatigue accumulated during the day and restructures vital functions. To achieve this, it's advisable to eat an early, light dinner and avoid stimulants. Physical exercise will also significantly improve your sleep. Patients with sleep apnea who experience poor sleep have been shown to have an increased risk of cardiovascular disease.

5. Moderate alcohol consumption:

In general, alcohol consumption should not be recommended. However, and specifically in relation to the consumption of red wine, possible cardiovascular benefits have been related to it based on the content of Tannins and Resveratrol, which could inhibit or attenuate endothelial dysfunction. Therefore, try to consume moderate alcohol. One or two glasses of red wine a day may be beneficial, but we must remember that the abuse of alcoholic beverages can increase blood pressure and generate cardiac arrhythmias.

6. Avoid tobacco:

Tobacco is an unhealthy habit, and therefore tobacco, which contains 5.000 toxic substances, must be radically eliminated, since its consumption is directly related to an increased risk of heart attack and stroke, cancer, lung and peripheral vascular disease. You must also avoid being a passive smoker.

7. Avoid chronic stress and emotional conflicts:

We live in a society of immediacy and essential success, therefore a society is being created in which frustration is not admitted or known, all of this undoubtedly entails stress; work and family of enormous importance. Continuous stress and anxiety situations negatively influence the heart and can trigger hypertension and arrhythmias, and therefore it is important to learn to relax and approach life with a positive philosophy. On the other hand, it can be very helpful to learn techniques that make it easier for us to channel and manage stress, such as; yoga, pilates or tai-chi are very effective.

8. Satisfactory sex life:

An optimal sex life stimulates the secretion of endorphins, the so-called "happiness hormones" that make us feel calm, satisfied and happy, which is key to a healthy life. It is also important in heart patients.

9. Blood pressure control:

It is a great silent enemy; High blood pressure is unknown in 90-95% of cases (idiopathic) with a strong hereditary influence.

High blood pressure cannot be cured, it is controlled.

Blood pressure figures should not exceed 140/90 mmHg (ideally 130/80 mmHg). Lifestyle changes that reduce blood pressure are: weight reduction, restriction of salt consumption, moderation of alcohol consumption, increased physical activity, increased consumption of fruits and vegetables.

10. Perform an annual cardiovascular checkup:

As we have been discussing, all the measures aimed at the prevention and early detection of cardiovascular disease will undoubtedly result in a very important benefit. For all these reasons, it is advisable that all patients, and fundamentally those who have cardiovascular risk factors (hypertension, diabetes, etc.), undergo an annual review.

In short, leading an active life, with a balanced diet, resting well, knowing how to properly manage stress and controlling the risk factors that predispose us to suffering from cardiovascular disease, either through an in-person check-up in consultation or through new technologies, are undoubtedly the key to success.

Dr. Roberto Martin Reyes

Head of the Cardiology Service