Cardiovascular diseases are the main killer of men and women in the developed world.

But in many cases, harm can be prevented by a reasonable attitude towards one's health.

February, announced by the American Heart Month, once again riveted the attention of the US medical community to the prevention of cardiovascular diseases.

Dr. Suzanne Steinbaum, Director of the Women's Heart Department at Lenox Hill Hospital (New York), offers 10 useful tips:.

Know your heart rate.

Simple tests will allow you to better understand your cardiovascular risks. Constantly monitor blood pressure, cholesterol, glycated hemoglobin, sugar level, inflammatory markers.

Follow your diet.

"Studies have shown that a diet with a high content of fruits and vegetables, legumes, whole grains, nuts and olive oil can reduce the risk of cardiovascular events by 30%, while a diet with an emphasis on simple carbohydrates and saturated fats - increases the risk of the same 30%, "says Dr. Steinbaum.

Physical exercises.

The American Heart Association (AHA) recommends 2.5 hours of exercise for the cardiovascular system every week, that is, about half an hour for most of the day. This load will reduce the risk of heart attack, stroke, obesity, diabetes and other common diseases of civilization.

Control stress.

"Stress overloads your heart, raising the level of hormones that are associated with the" flight-or-fight syndrome ". When stress increases blood pressure and heart rate, stress is also associated with an increase in inflammation - a leading link in the development of heart disease, "- says the doctor. We all have stress in our life, and managing it means maintaining our health..

More positive.

Positive emotions, ordinary optimism, laughter is a factor forgotten by many of us that can protect the heart. Positive emotions stimulate the functions of the immune system, reduce stress and normalize blood pressure.

Maintain the arteries healthy.

Some products, such as chocolate, berries, tea and red wine, help to moderately expand the arteries, reduce pressure, improve the lipid profile and prevent the formation of blood clots.

"If your arteries have lost their elasticity, then you are at increased risk of cardiovascular events. The EndoPAT test, which does not invasively evaluate endothelial function, can warn you that you are a candidate for the formation of atherosclerotic plaques with all the consequences that follow. ".

Know about gender differences in cardiovascular disease.

If you are worried about a possible heart condition, be sure to see a doctor. Some women unjustifiably delay the treatment of a cardiologist only because they consider it to be a false alarm.

"It's always better to be tested than sorry," Steinbaum advises.. In women, the signs of myocardial infarction may be less obvious than in men: shortness of breath, mild back pain and in the jaw, nausea, fatigue and sleep disturbance. Because of ignoring these symptoms, thousands of American women die each year.

Talk to relatives.

"Get information about what your ancestors were hurting. Since cardiovascular disease is largely due to heredity, it is critically important to know your family history, "says the researcher.. - If your mother suffered from CVD before the age of 65 or your father had heart problems at the age of 55, early diagnosis and prevention is for you. The sooner you learn about your condition, the more chances you have for a positive outcome of this struggle ".

If you are a woman, consider pregnancy.

If during pregnancy you have increased blood pressure or blood sugar, then in the future you have an increased risk of heart disease. This dependence is confirmed by repeated observations.

10. Pass screening tests.

"If you have a whole bunch of factors of cardiovascular diseases and a burdened family history, go through screening," says Steinbaum. - If the test results are abnormal, this implies the immediate onset of aggressive prophylaxis (including medications) and lifestyle changes. Such information will save your life ".

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