Cardiovascular Disease Prevention

The second leading cause of death after cancer and the leading cause of mortality among women, about 80% of cardiovascular diseases could still be prevented through proactive measures.

Here are some simple strategies to help reduce the risk of developing cardiovascular disease.

Exercise Regularly

Engaging in regular physical activity (30 to 40 minutes two to three times a week) strengthens the cardiorespiratory system by:

• Reducing the risk of cardiovascular events by 30%
• Helping to maintain a normal weight
• Potentially shedding excess pounds
• Lowering "bad" cholesterol
• Reducing triglyceride levels
• Combatting diabetes
• Lowering blood pressure
• Assisting with smoking cessation

Similarly, regular sexual activity is beneficial for cardiovascular health as it is a moderate physical activity that releases endorphins, which have a positive effect on mood and thus on the heart and arteries.

Eat Well

A balanced diet also helps reduce the risk of cardiovascular disease by including daily:

• 3 servings of vegetables
• 2 servings of fruits
• Limited fats and cured meats
• Limited sugary products
• Fish (2 to 3 times a week)

Eating slowly and chewing well helps reduce weight gain, a risk factor for cardiovascular diseases, by helping you eat less and absorb nutrients better.

Have Breakfast

A study showed that men who skipped breakfast increased their risk of heart attack. This study, conducted on 27,000 men, also found that weight gain, higher cholesterol levels, and diabetes, thus increased cardiovascular risks, were linked to skipping breakfast.

A complete and balanced breakfast (a cereal product, dairy, fruit, and a drink) significantly impacts weight at all ages.

Consume Omega-3s

Consumption of essential Omega-3 fatty acids has a preventive effect on cardiovascular disease risks by:

• Reducing triglyceride levels
• Decreasing platelet aggregation
• Reducing inflammation
• Improving arterial elasticity (and thus blood pressure)

To get enough omega-3s, eat fatty fish (herring, salmon, sardines, mackerel) twice a week and use canola, walnut, and flaxseed oils in salads.

Limit Salt Intake

Excessive salt intake leads to high blood pressure. It's best not to exceed 5g per day.

To stay below this limit:

• Cook with little salt
• Avoid adding salt to your plate

Reduce consumption of:

• Cured meats
• Smoked meats and fish
• Shellfish and crustaceans
• Cheeses
• Snack foods like peanuts, chips, and pastries
• Commercially prepared foods (frozen, canned, or ready-to-eat)

Eat Dark Chocolate

Dark chocolate benefits the cardiovascular system due to its flavonoids (antioxidants).

Dark chocolate helps:

• Lower "bad" cholesterol (LDL)
• Increase "good" cholesterol (HDL)
• Reduce blood pressure
• Thin the blood by affecting coagulation

Drink Red Wine

Moderate red wine consumption has beneficial effects, particularly for postmenopausal women and men over 40, due to its resveratrol content (an antioxidant with anti-aggregant and vasodilator properties).

A meta-analysis* of 18 scientific studies showed that moderate wine consumption (1 to 2.5 glasses/day) could reduce cardiovascular mortality risk by up to 34%.

The recommended amount of red wine to prevent cardiovascular diseases is:

• 1 glass for women
• 2 glasses for men

*Costanzo, S.; Di, Castelnuovo A.; Donati, M. B.; Iacoviello, L.; de, Gaetano G. (2011): Wine, beer or spirit drinking in relation to fatal and non-fatal cardiovascular events: a meta-analysis. In: European journal of epidemiology, Jg. 26, H. 11, S. 833–850.

Sleep Well

Sleeping less than 6 hours promotes the onset of myocardial infarction, according to several studies.

Additionally, insufficient sleep contributes to:

• Irritability
• Stress
• Weight gain
• High blood pressure
• High cholesterol
• Diabetes

Aim for at least 6 hours of sleep per night, ideally between 7 and 8 hours.

A 20-minute nap also has a positive impact on health.

Manage Stress

Stress is a significant risk factor for cardiovascular diseases. Studies show stress is responsible for 10% of strokes and 33% of heart attacks.

Stress negatively affects all cardiovascular risk factors and can contribute to:

• Sedentary lifestyle
• Smoking
• Weight gain
• High blood pressure
• High cholesterol
• Diabetes

To alleviate stress, engage in physical activity and practice heart coherence techniques (breathing methods that stimulate the vagus nerve).

Quit Smoking

Smoking is one of the primary risk factors for cardiovascular diseases. Smoking is responsible for:

• 4 out of 10 cardiovascular deaths between ages 30 and 70
• Over 60% of heart attacks in women under 50

Additionally, the combination of contraception and smoking increases cardiovascular risk by 3 to 20 times.

Therefore, it's essential to quit smoking entirely. For those who struggle, try to avoid smoking:

• 2 hours before exercise
• 1 hour after exercise
• When it's cold
• To relax after stress

Monitor Your Health

Regular health check-ups from age 40 (or earlier if there are family history factors) are crucial in reducing cardiovascular disease risk.

Monitor Blood Pressure and Cholesterol

High blood pressure is a significant risk factor for cardiovascular diseases, especially strokes. From age 40, check your blood pressure and cholesterol levels annually, or earlier if you have risk factors (family history, overweight, sedentary lifestyle).

Regular monitoring can detect high blood pressure (over 14/9) or high cholesterol. In such cases, treatment and lifestyle changes can be implemented, especially for pre-hypertension (13/8).

Consult a cardiologist before resuming sports after age 40 or a long period of inactivity.

Oral Health

Poor oral health (tartar, cavities, periodontitis) increases cardiovascular risk. Bacteria from the mouth can enter the bloodstream and affect the cardiovascular system.

Sleep Apnea

Obstructive sleep apnea syndrome (OSAS) is characterized by repeated interruptions (apneas) or reductions (hypopneas) in ventilation for over 10 seconds. An estimated 1 to 3 million French people suffer from this syndrome.

Untreated, it's a cause of myocardial infarction, aortic dilation, and strokes.

Consult a specialist if you have symptoms like:

• Snoring
• Nighttime breathing interruptions
• Frequent nighttime awakenings
• Unrefreshing sleep
• Night sweats
• Daytime sleepiness
• Lack of energy
• Morning headaches
• Irritability
• Depression