Cardiovascular diseases are the leading cause of death globally. Heart disease leads to an estimated 17.9 million deaths each year, according to data by the World Health Organization (WHO). Though many factors contribute to heart disease, some of them are preventable if you adjust your lifestyle factors. Dr. Eric Topol, a renowned cardiologist and longevity expert, has shared some effective strategies to prevent heart disease.
Exercise = Aerobic + resistance training
The best way to prevent heart disease is to incorporate regular exercise into your routine. Dr. Topol recommends incorporating both aerobic and resistance training in your daily routine. “This is considered the single most effective medical intervention to protect against atherosclerosis and promote healthy aging,” he told the Washington Post. Regular physical activity can lower inflammation. Aim for at least 150 minutes of exercise a week. Moderate exercise such as brisk walking, cycling, dancing, or gardening can help. If you are into intense workouts, 75 minutes would be sufficient.
Stick to an anti-inflammatory diet
Dr. Topol recommends following an anti-inflammatory diet that is high in fiber. Incorporate more vegetables, fruits, and whole grains. You can also stick to a Mediterranean diet that has been shown to reduce the burden, or even prevent the development, of cardiovascular disease, breast cancer, depression, colorectal cancer, diabetes, obesity, asthma, erectile dysfunction, and cognitive decline. After all, the Mediterranean diet is considered the best diet in the world, for a reason. Healthy fats such as fatty fish, olive oil, and avocados are staples in this diet. Also, limit the intake of red meat, ultra-processed foods, and sugary beverages.
Maintain a healthy weight
Being overweight or obese is linked to various health concerns, including heart disease and certain types of cancer. Dr. Topol explains that obesity indicates an excess of white adipose tissue. This type of tissue elevates the risk of heart disease by storing fat cells, known as adipocytes, which release inflammatory substances. Try to maintain a healthy weight. If you are overweight, make lifestyle changes to get to your ideal healthy weight.
Keep the blood pressure in check
High blood pressure, or hypertension, is one of the leading causes of chronic illnesses, including heart disease, stroke, and kidney failure, worldwide. This becomes exceptionally common as one ages. What makes hypertension particularly dangerous is that it does not show signs until it is discovered. Monitoring blood pressure regularly, and taking effective steps to bring it to the optimal range – 120/80 mm Hg or lower is crucial.
Metabolic syndrome and prediabetes
Metabolic syndrome, often linked to obesity, affects about two-thirds of the population with obesity. Dr. Topol stresses that this is defined by having at least three of five risk factors: high blood sugar, high triglycerides, high blood pressure, low HDL, and central obesity. These conditions increase the risk of heart diseases, but lifestyle changes such as regular exercise and a healthy diet can help to manage or even reverse them.
“As the glucagon-like peptide drug family moves to pills and less expense in the future, these medications may prove helpful for reducing risk in people with metabolic syndrome and prediabetes,” he said. He also emphasized that people with Type 2 diabetes should focus on optimizing glucose management and make necessary lifestyle changes.
