2024-02-06 11:28:26
Cardiovascular diseases are the leading cause of death in the world, claiming the lives of about 17.9 million people annually.
Despite its seriousness, scientists and health experts have always pointed out that there are simple steps and lifestyle changes that can help prevent it easily.
In this context, CNN spoke to Dr. Leana Wen, an emergency physician and professor of health policy and management at the Milken Institute School of Public Health at George Washington University, about the steps people can take to maintain their heart health, depending on their age.
Teens and twenties
Wen advises people in their teens and 20s to start paying attention to building some healthy habits, which she said will impact their heart health in the long run.
This includes daily physical activity, paying attention to healthy eating, and avoiding smoking, alcohol, and drug use.
“Everyone should aim to do at least 150 minutes a week of moderate to high-intensity exercise,” she explained. “This doesn’t have to feel like a chore; the more physical activity becomes an enjoyable part of your day, the more likely it is to continue over the years.”
She pointed out that an individual’s search for a sport that he loves and enjoys is what will ensure that he can practice it for a long time.
She added: “This is also the appropriate age to start building healthy eating habits. “This includes consuming more fruits, vegetables, whole grains, milk, fish and meat, reducing the consumption of ultra-processed (junk foods) and not eating right before bed.”
Wen stressed that people at this age should also avoid smoking, noting that smokers are at risk of heart disease and strokes two to four times more compared to non-smokers.
She also pointed out that excessive alcohol use has harmful effects on the heart, and that regular cannabis consumption is linked to higher rates of heart attacks, strokes, and heart failure.
The thirties and forties
“People at that age should eat a healthy diet and be aware of the risks associated with smoking and excessive drinking,” says Wen. Regarding exercise, I would like to point to a recent study that found that workers who sit at their desks for long hours have a 34 percent higher risk of death from cardiovascular disease, compared to people who do not sit much, and therefore those who sit a lot should They should pay more attention to getting up frequently during the day.”
Wen stressed the need for people at this age to pay attention to improving their sleeping habits and reducing stress.
Much research indicates that high levels of stress increase blood pressure and the risk of strokes and heart attacks.
Many studies have also confirmed the importance of sleep for cardiovascular health. In fact, some research suggests that sleep may be just as important as diet and physical activity for the heart. For example, people who slept less than 7 hours a night were more likely to have obesity, diabetes, and high blood pressure, all of which are important risk factors for heart disease.
The fifties and sixties
The prevalence of chronic diseases, such as high blood pressure, diabetes, high cholesterol, obesity, and cardiovascular disease, increases at this age.
Wen pointed out that people must take medications as prescribed by doctors, conduct the necessary tests regularly, and monitor blood pressure and sugar levels on a daily basis.
She added: “Reaching this age does not mean that it is too late to start exercising, improving eating habits, and reducing drug use and smoking cigarettes.”
The seventies, eighties, nineties and beyond
“There are definitely ways to improve heart health at these ages, too,” Wen says. Everything mentioned above, including physical activity, healthy eating habits, attention to sleep, and psychological state, applies to this age stage.
“Although people may have physical limitations, they can still exercise at lighter rates,” she added. Emphasizing the need to visit a doctor regularly and conduct periodic health check-ups.”
She continued: “I would like to add another important thing, which is the necessity of social communication at this stage. Loneliness is one of the most important epidemics spreading in the world, and is associated with many negative health effects, including deterioration of cardiovascular health and premature death.”
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