Cardiovascular disease is the leading killer of men and women in the developed world.

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

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

Dr. Suzanne Steinbaum, Director of Women's Heart Health at Lenox Hill Hospital in New York, offers 10 helpful tips:.

Know your heart rates.

Simple tests will help you better understand your cardiovascular risks. Continuously monitor blood pressure, cholesterol levels, glycated hemoglobin, sugar levels, inflammatory markers.

Watch Your Diet.

“Studies have shown that a diet high in fruits and vegetables, legumes, whole grains, nuts and olive oil can reduce the risk of cardiovascular events by 30%, while a diet high in simple carbohydrates and saturated fat increases the risk by 30%..

Physical exercises.

The American Heart Association (ANA) recommends 2.5 hours of cardiovascular exercise each week, which is about half an hour most days.. This load will reduce the risk of heart attack, stroke, obesity, diabetes and other common diseases of civilization..

Control your stress.

“Stress overloads your heart by raising the levels of hormones associated with fight-or-fight syndrome.”. When stress increases blood pressure and heart rate, stress is also associated with increased levels of inflammation - a leading link in the development of heart disease, " We all experience stress in our lives, and managing it means staying healthy..

More positive.

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

Keep Your Arteries Healthy.

Some foods, such as chocolate, berries, tea, and red wine, help moderately dilate arteries, reduce blood pressure, improve lipid profile, and prevent blood clots..

“If your arteries have lost elasticity, then you have an increased risk of cardiovascular events. The EndoPAT test, which non-invasively assesses endothelial function, can alert you that you are a candidate for atherosclerotic plaque formation with all the consequences."

Be aware of gender differences in cardiovascular disease.

If you are worried about possible heart disease, be sure to consult a doctor. Some women unnecessarily delay seeing a cardiologist just because they think it's a false alarm..

" In women, signs of myocardial infarction may be less obvious than in men: shortness of breath, mild back and jaw pain, nausea, fatigue, and sleep disturbance. Thousands of American women die every year due to ignoring these symptoms..

Talk to relatives.

“Get information about what your ancestors suffered from. Because cardiovascular disease is largely hereditary, knowing your family history is critical, says researcher.. - If your mother had CVD before the age of 65 or your father had heart problems before the age of 55, early diagnosis and prevention is for you. The sooner you find out about your condition, the more chances you have for a positive outcome of this struggle..

If you are a woman, consider pregnancy.

If you had high blood pressure or blood sugar during pregnancy, your risk of heart disease increases in the future. This relationship has been confirmed by repeated observations..

ten. Pass screening tests.

“If you have a bunch of CVD factors and a strong family history, get screened,” says Steinbaum.. – If test results are abnormal, this suggests immediate initiation of aggressive prophylaxis (including medication) and lifestyle changes. This information will save your life."

medbe. en.