How to take care of your cardiovascular health

Adopt a healthy diet

Eat a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats such as those found in avocado, nuts, and olive oil. Limit the consumption of saturated fats, trans fats, cholesterol, sodium and added sugars.

Maintain a healthy weight

Maintain a healthy body weight through a combination of a balanced diet and regular physical activity. Being overweight and obese increases the risk of heart disease, high blood pressure, diabetes and other health problems.

Exercise regularly

Get regular physical activity, at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week, according to physical activity guidelines for adults. Exercise helps strengthen the heart, improve circulation and reduce the risk of cardiovascular disease.

Stop smoking

Quitting smoking is one of the best things you can do for your cardiovascular health. Smoking significantly increases the risk of heart disease, stroke, high blood pressure, and other health problems. Seek professional help if you need it to quit smoking.

Control your blood pressure

Monitor your blood pressure regularly and keep it within healthy levels. High blood pressure (hypertension) is a major risk factor for heart disease and stroke. If your blood pressure is high, follow your doctor's recommendations to control it.

Control your cholesterol

Regularly monitor your cholesterol levels, including total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol, and triglycerides. Keep your cholesterol levels within recommended ranges through a healthy diet, regular exercise, and, if necessary, medications prescribed by your doctor.

Control your blood sugar

Check your blood sugar levels regularly if you have diabetes or are at risk of developing it. Keep your blood sugar levels within healthy limits through a healthy diet, regular exercise, medications (if necessary), and appropriate medical follow-up.

Reduce stress

Find effective ways to manage stress, such as meditation, deep breathing, exercise, time outdoors, music, art, or therapy. Chronic stress can contribute to cardiovascular disease, so it's important to find healthy ways to manage it.

Schedule regular medical checkups

Schedule regular checkups with your doctor to monitor your cardiovascular health and detect any problems early. Follow your doctor's recommendations for screenings, medical exams, and monitoring your overall health.

Limit alcohol consumption

Limit alcohol consumption to moderate amounts, according to safe drinking guidelines. Excessive alcohol consumption can increase the risk of high blood pressure, heart disease, stroke, and other health problems.

Taking care of your cardiovascular health offers a wide range of benefits that positively impact your general well-being and quality of life.

Reduced risk of heart disease

Maintaining optimal cardiovascular health helps reduce the risk of developing heart diseases, such as coronary heart disease, ischemic heart disease, heart failure, and cardiac arrhythmia.

Lower risk of strokes

Taking care of your cardiovascular health also reduces the risk of stroke by keeping brain arteries healthy and preventing the formation of blood clots that can block blood flow to the brain.

Improved blood circulation

A healthy heart and blood vessels promote optimal blood circulation throughout the body, ensuring adequate supply of oxygen and nutrients to tissues and organs.

Increased energy and vitality

Maintaining optimal cardiovascular health provides you with the energy and vitality necessary to carry out your daily activities with vigor and enthusiasm, without feeling fatigued or exhausted.

Improved physical capacity

Taking care of your cardiovascular health improves your physical capacity and resistance, allowing you to perform exercise and physical activities more efficiently and without experiencing breathing difficulties.

Reduction of stress and anxiety

A healthy heart and adequate blood circulation contribute to reducing stress and anxiety, promoting a feeling of calm, well-being and emotional balance.

Mood improvement

Maintaining optimal cardiovascular health is associated with better mood and a greater sense of happiness and overall life satisfaction.

Increased longevity

Taking care of your cardiovascular health can help you live a longer, healthier life by reducing the risk of chronic diseases and health problems related to the heart and blood vessels.

Improved quality of life

Overall, taking care of your cardiovascular health improves your quality of life by allowing you to enjoy greater physical, emotional and mental health, and participate in activities that bring you joy and satisfaction.

Positive impact on your social and family environment

Maintaining optimal cardiovascular health allows you to be more present and engaged in your social and family relationships, contributing to a more harmonious and enriching coexistence with your loved ones.