It is possible to prevent clogging of the arteries, just follow correct lifestyles.It is possible to prevent clogging of the arteries, just follow correct lifestyles.
It is characterized by increasing severity of damage to the artery walls, which can lead to heart attack and stroke . It is possible to prevent it, first of all by adopting correct lifestyles.
Cardiology is evolving, clinical studies are multiplying, therapies are improving, coronary units are spreading throughout the territory, ensuring appropriate and timely treatments, in many cases life-saving.
Yet, in 2010 as twenty years ago, cardiovascular diseases are the leading cause of death in the world, among men as well as women, especially after the age of 50.
What is worrying, due to the severity of the outcomes they can determine, are above all acute events such as heart attack and stroke which, arising suddenly, leave a limited margin of time to intervene.
However, it should be known that their unpredictability is only partial. At the base of the thrombosis that can cause an artery to be occluded causing a heart attack or a stroke there is, in fact, a slow and progressive atherosclerotic process, which evolves over a period of years and which can be largely prevented and countered by adopting a few and simple lifestyle tips.
The three stages of damage
L ‘ atherosclerosis develops in three successive stages, characterized by a damage of increasing severity borne by the walls of the arteries.
At the beginning, it is mainly the endothelium that suffers, i.e. the thinnest layer that covers the inside of the vessel, due to the mechanical stress imposed by the increase in blood pressure and the damaging action of oxidizing substances naturally produced as waste of the energy metabolism.
They are the so-called free radicals, whose concentrations increase due to cigarette smoke, environmental pollution, a diet that promotes the formation of peroxides and free radicals and / or poor in antioxidant compounds (such as vitamins, flavonoids and polyphenols) .
The protagonist of the second phase is the increase in LDL cholesterol , which is particularly harmful when combined with low levels of HDL cholesterol, which protects the arteries.
The excess LDL particles adhere and penetrate the artery wall, causing the formation of the atherosclerotic plaque and the consequent progressive narrowing of the vessel lumen, which leaves an increasingly narrow space for the blood flow.
To worsen the situation, in the third step, local inflammation and above all, the accumulation of platelets recalled at the level of the plaque by endothelial damage, which further increase the thickness of the artery wall, promoting total occlusion.
Considering the elements at stake in the various moments, it is possible to identify the objectives which prevention should aim at in order to be effective. That is:
- keep blood pressure within safe limits (140/90 mmHg or 130/80 mmHg in subjects with high cardiovascular risk);
- reduce the intake and production of oxidizing agents;
- keep LDL cholesterol under control (<100 mg / dl) and increase the amount of HDL (> 40 mg / dl for men and> 50 mg / dl for women);
- counteract the excessive tendency to platelet aggregation and thrombusformation .
Ask for free advice from a doctor right away
To achieve them, drugs are sometimes needed, but when the alterations at different levels are slight (or even not yet present) to protect cardiovascular health it is enough to follow a healthy diet, avoid smoking, increase the intake of vitamins and principles antioxidants and other useful elements and regular physical activity.
Few healthy habits
Protecting cardiovascular health at the table does not necessarily impose great sacrifices because, in reality, no food must be completely excluded from the diet, but only consumed in adequate quantities and with a different frequency in relation to its nutritional properties and individual needs.
Although to be limited, not even animal fats and cholesterol should be banned since, when they are taken in the right measure, they play favorable and essential roles for the organism.
According to the international guidelines, the total amount of fat to be consumed daily should not exceed 60 g, but should not fall below 20-30 g, while that of saturated fats alone should reach 16 g at most.
These values refer not only to visible fats or to those added while cooking (oil, butter, margarine, etc.), but also to the “hidden” portion, present in most foods. Knowing it today is very simple.
For packaged products it is enough to read the nutritional tables now present everywhere, by law.
For foods sold in bulk, such as fruit, vegetables, meat or bread, you can refer to the tables provided by Inran (National Research Institute for Food and Nutrition), available on the website indicated below.
Alternatively, in order not to fill the simplest of sandwiches with too many stones, we can remember the basic indications of the Mediterranean diet.
No restrictions for fresh vegetables and fruits, rich in fiber and antioxidants; green light to fish, rich in noble proteins , trace elements and polyunsaturated omega-3 fatty acids, friends of the heart and arteries; moderation with meat, both red and white (but people who tend to suffer from anemia and low blood pressure can transgress a little).
Pay attention to the quality and quantity of added fats (always remembering to prefer vegetable oils, especially extra virgin olive oil and to use them “raw” or at low temperatures).
Ample space for whole grains and legumes (peas, beans, lentils, soy , chickpeas and so on), better if intelligently combined in tasty single dishes; limit the salt, to be replaced as much as possible with aromatic herbs and spices.
Since body weight is of substantial importance in defining cardiovascular risk, whatever you eat you must always evaluate not only the content of proteins, fats and sugars, but also the total caloric intake to avoid dangerous jolts of the weight scale.
Care should be taken to limit alcohol because, if a glass of wine or beer a day is proven to help protect the heart and arteries, more consumption is notoriously harmful for multiple reasons.
Finally, smoking, harmful to the body on all fronts and at any dose, must be completely abolished.
Protected from movement
Movement is essential both to reduce overall cardiovascular risk and to increase the amount of HDL cholesterol, which is classified as “good” because it cleans the arteries rather than obstructs them.
Over the years, numerous studies have shown that it is enough to practice half an hour of aerobic physical activity a day in a relaxing and, possibly, unpolluted environment to keep the blood more fluid, lower blood pressure, strengthen the heart and improve breathing. reducing the risk of heart attack and stroke by up to 30%.
Performed for at least 20 minutes continuously, the movement stimulates fat metabolism, helping to reduce body weight, and regulates blood sugar , preventing the development of insulin resistance, the antechamber of type 2 diabetes.
It also strengthens the muscles, with the effect of improving physical performance and making you feel fitter.
Furthermore, physical activity has a proven positive action on mood, contributes to reducing stress, relieving tension and re-establishing a better relationship with one’s body.
All important effects not only for general well-being, but also for heart health.
