42,075,900 times - so many contractions are produced on average by the human heart muscle per year. And every time she pushes blood into the vessels.

Diseases of the heart and blood vessels are the most common in the world. And it is important to pay maximum attention to such a complex system so that it functions without failures.. It is the vessels that provide the transport of blood, which carries oxygen and other nutrients to the heart and other organs and tissues.. However, over time, the walls of the vessels become clogged - cholesterol is deposited on them.. Because of this, the lumens narrow, there is poor permeability of the vessels, their loss of elasticity. This state of affairs leads to a slowdown in blood flow, as a result of which interruptions begin in the work of the heart.. How you can avoid atherosclerosis and significantly improve your health, AiF. ru told by a cardiologist of the FGBU RKNPK named after A.. Myasnikova Pavel Dergousov.

Vessels in danger.

Today in developed countries, one of the leading causes of death is cardiovascular disease - ischemic heart disease (heart attack or angina pectoris) and stroke. Moreover, such diseases are based on atherosclerosis, well-known to many..

By itself, it represents the process of formation of lipid (fatty) plaques, including cholesterol, in the vessel wall. Such formations narrow the lumen of the vessel and slow down the blood flow.. It is cholesterol that is traditionally called the main enemy of blood vessels, it is believed that it is he who " In fact, cholesterol is a substance necessary for the life of the body and does not become an independent cause of atherosclerosis. It is insoluble in water and cannot circulate in the blood itself, therefore, special complexes called lipoproteins are formed for its transport..

One of the causes of atherosclerosis is a violation of lipid metabolism, which occurs against the background of an imbalance between high-density lipoproteins and low-density lipoproteins.. The first of these contain proteins that help transport cholesterol from plaques to the liver for its utilization.. And the latter, during oxidation, can damage the vascular walls and contribute to the deposition of cholesterol on them..

Today it has been proven that 5 factors lead to the active development of atherosclerosis: lipid metabolism disorder, arterial hypertension (increased pressure), bad habits, obesity and diabetes mellitus. And this means that you should not resort to various dubious methods, such as " All traditional methods are aimed more at general strengthening of the body than at solving the problem of atherosclerosis. It is enough just to change the lifestyle and keep the existing diseases under control in order to avoid the active growth of lipid plaques. Menu adjustments.

It's no secret that improper nutrition often leads to serious complications and health problems.. From the vascular point of view, an incorrectly selected high-calorie diet contributes to the disruption of carbohydrate and lipid metabolism, which, in fact, underlie the development of atherosclerosis..

So that the vessels are not clogged with the so-called fatty deposits, the energy balance of nutrition must be strictly observed. This means that the energy value of food should be equal to the costs. This figure is calculated individually. You should also reduce the amount of fat in the diet - there should be no more than 25-30% of the total calorie intake, for example, per day. In addition, you should reduce your intake of foods that contain saturated fat.. These include red meat, sausages, bacon, hard cheeses, cakes, etc.. It is necessary to increase the consumption of olive oil, as well as seafood, fish and poultry in the human diet.. Additionally, it is worth increasing the intake of vegetables, herbs, fruits and berries - for a healthy person, the norm per day is at least 500 g.

As for controversial cholesterol-containing foods, you should not be afraid of them, but it is not recommended to abuse them.. Only 1/3 of all cholesterol enters the body from food, the rest is produced by the body on its own. The total amount of dietary cholesterol should be less than 300 mg / day. If we translate this into understandable numbers, then such a dose is contained in 100 grams of red caviar, 200 grams of shrimp, about 80 grams of liver.

And as a preventive measure for the development of atherosclerotic plaques, the consumption of table salt should be limited to 5 g per day.. After all, increased salt intake negatively affects the increase in blood pressure..

No bad habits.

Most often, in order to prevent atherosclerosis, first of all, they propose to quit smoking. After all, it promotes the oxidation of low-density lipoproteins, damages the vascular wall, which causes the active development of plaques on the walls. In addition, smoking leads to the development of hypertension, which is also an independent risk factor for the development of atherosclerosis..

Movement is life.

Lack of physical activity is a real scourge of modern society. A sedentary lifestyle, refusal to walk in the fresh air, using an elevator instead of stairs lead to the fact that the body does not produce the necessary biologically active substances that protect the vascular wall and increase the amount of lipoproteins responsible for transporting cholesterol for disposal. At the same time, it has been proven that regular physical activity reduces mortality by a third.. For the prevention of atherosclerosis, activities such as brisk walking, light jogging, using a bicycle, swimming, skiing, etc. will be an excellent solution.. Ideally, to feel good, you should exercise 35-40 minutes a day continuously.. But here it is important to monitor the frequency of the pulse - it should be 65-70% of the maximum recommended at a given age. You can calculate your maximum using the formula 220 - age (in.

years).

For those who already have any cardiovascular problems, physical activity in intensity and duration should be selected individually and based on examinations..

Doctor on schedule.

To avoid potential stroke or heart problems, you should have regular medical examinations. Moreover, completely healthy people need to do this within the framework of the prescribed medical examination.. The minimum set of examinations includes an ECG at rest, a complete blood count, a general urinalysis and a biochemical blood test, which should determine the indicators of the lipid profile.

If there is a tendency for the development and progression of atherosclerosis, drug therapy can be used. But only a specialist should appoint it.. Also, do not prescribe yourself cholesterol-lowering drugs on your own..

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