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Cardiologist’s top 3 steps to help prevent heart disease gives a nod to diet – including olive oil

Cardiovascular diseases (CVDs) are the number 1 cause of death globally, taking an estimated 17.9 million lives each year. CVDs are a group of disorders of the heart and blood vessels and include coronary heart disease, cerebrovascular disease, rheumatic heart disease and other conditions. Four out of 5CVD deaths are due to heart attacks and strokes, and one third of these deaths occur prematurely in people under 70 years of age.

Other serious medical afflictions, such as diabetes, high blood pressure and obesity, are all linked to the development of heart disease, and they too can be alleviated by dietary and other routine measures. Providing tips to ward off the risks is cardiologist Dr Wiwat Sanglertsilpachai, MD, of BNH Hospital, who is passionate about educating everyone on how to take better care of their cardiovascular system.

“In order for all parts of the body to perform well, the heart must be able to pump blood constantly, without any obstructions,” he says. “If the heart is not strong enough, other parts of the body will invariably be affected as well. The heart is the centre of all organs in the body, and thus needs good care.”

Here, Dr Wiwat shares the top three causes of heart disease and how to prevent them:   

  1. Genetics and Ageing

There is nothing we can do to change our genes  or avoid ageing. It’s a simple fact that, the older you get, the higher your chance of contracting disease. But, in addition, if your parents had a history of heart disease, you are at higher risk too. What you can do proactively is get regular medical check-ups. It is absolutely essential to closely monitor your health and notice warning signs of heart issues. If you’re aware that you might be prone to a particular disease, regular check-ups will help give you enough time to take action and protect your health.

  1. The genuine dangers of a bad diet

Being careful about what you eat is extremely important for a healthy heart – and for overall wellness. Eating a beneficial diet, full of fresh vegetables and fruit and healthy proteins and fats, will balance your body and allow you to maintain a weight level that doesn’t tax the system unnecessarily. It reduces the risk factors associated with various diseases, including heart disease. Heart disease is the result of high levels of fat in the blood, high blood pressure, diabetes and obesity, so people should avoid high-fat processed foods. However, you cannot simply avoid fat altogether, since the body requires some fats to sustain energy. Everything must be balanced.

In the course of each day, we should consume 15-30% fat in our total caloric intake. And more than half of that 15-30% should be “good cholesterol”, known as HDL (high-density lipoproteins). You need to eliminate “bad cholesterol” (LDL, low-density lipoproteins) in order to reduce the chance of developing heart disease. Foodstuffs that are full of beneficial HDL include olive oil, salmon, avocadoes and walnuts.

  1. Not exercising

It’s a very modern woe that busy lifestyles tend to mean we get less exercise. But physical activity is as important for your health as the food you eat. Exercising for just 30 minutes daily will control your weight and reduce the overall amount of fat in the body. It is also proven to release stress, releasing endorphins to sustain better mental health and ensure a restful sleep.

To patients who can’t find the time to exercise every day, I recommend at least 150 minutes of exercise per week – just 150 minutes! It doesn’t have to be done in one go, but spread sustainably over the week. People with heart disease should consult their doctor about the best type of exercise for them to do. This varies from person to person and depends on the severity of the ailment.