If infectious diseases and malnutrition were the leading causes of death before 1900, by the early 21st century, cardiovascular diseases (CVDs) had become the primary cause, accounting for more than 30% of all deaths globally. The cardiovascular system plays a critical role in health. Protecting a healthy heart contributes to maintaining overall well-being and improving quality of life.
The role of the cardiovascular system
The cardiovascular system comprises two main components: the heart and blood vessels.
Life is sustained by metabolic and exchange processes. The cardiovascular system facilitates the exchange of gases, fluids, electrolytes, nutrients, and heat between cells and their surrounding environment. The heart and blood vessels ensure an adequate blood flow to organs to enable these exchanges.
Cardiovascular disease statistics
Cardiovascular diseases can be divided into two major groups:
- Diseases related to atherosclerosis (e.g., coronary artery disease, cerebrovascular disease, peripheral artery disease).
- Non-atherosclerotic cardiovascular diseases (e.g., congenital heart disease, rheumatic heart disease, infection-related heart conditions).
In 2009, the World Health Organization (WHO) declared, “Coronary artery disease is now the leading cause of death worldwide. Its prevalence is rising and has become a true borderless pandemic.”
In Vietnam, WHO statistics for 2016 showed cardiovascular diseases accounted for 31% of all deaths, with coronary artery disease and stroke being the leading causes.
Healthy habits for cardiovascular health
1. Avoid smoking:
This includes all forms of tobacco—cigarettes, cigars, pipe tobacco, smokeless tobacco, e-cigarettes, and exposure to secondhand smoke. Smoking harms the cardiovascular system, leading to severe damage and premature aging of various organs. Quitting smoking is the most effective intervention to improve health and longevity.
2. Maintain a healthy, balanced diet:
- Opt for foods with a low glycemic index.
- Limit sugar, salt, and saturated fat intake.
- Increase dietary fiber consumption.
Effective heart-healthy diets include:
- Portfolio diet: Low in saturated fats, supplemented with soy protein (50g/day), soluble fiber (20g/day), plant sterols (2g/day), and nuts (e.g., almonds – 30g/day).
- Mediterranean diet: Emphasizes fruits, vegetables, legumes, whole grains, fish, and unsaturated fats (especially olive oil); moderate alcohol consumption (mainly wine, preferably with meals); and minimal red meat, dairy products, and saturated fats.
3. Consume alcohol in moderation:
Excessive alcohol intake is associated with increased cardiovascular mortality. The recommended limit is 2 drinks/day (20g of alcohol) for men and 1 drink/day (10g of alcohol) for women.
4. Exercise regularly:
Exercise reduces mortality from all causes, including cardiovascular diseases, in healthy individuals, those with cardiovascular risk factors, and patients with heart diseases. The benefits have been proven biologically and through various studies.
- Recommended activity: At least 150-300 minutes/week of moderate-intensity exercise or 75-150 minutes/week of high-intensity exercise. Alternatively, engage in suitable physical activities as per personal health and ability, minimizing sedentary time.
- Examples of moderate-intensity exercises: Brisk walking (4.1-6.5 km/h), slow cycling (15 km/h), gardening, dancing, and water aerobics.
- Examples of high-intensity exercises: Running, fast cycling, intensive gardening, swimming laps, and singles tennis.
5. Get regular health check-ups:
Annual health screenings for healthy individuals can help identify cardiovascular risk factors such as high blood pressure, cholesterol, triglycerides, blood sugar levels, waist-to-hip ratio, and body mass index (BMI). Early detection of abnormal values allows healthcare professionals to provide timely advice and interventions.
6. Manage stress effectively:
Stress triggers inflammatory responses, clotting pathways, vasoconstrictors, and arrhythmias. It can also indirectly harm heart health by reducing adherence to healthy habits like smoking cessation, proper diet, and regular exercise.
Specialist level 2 doctor. Nguyen Chi Thanh
References:
- Lê Minh Khôi (2015), Cardiovascular Physiology in Clinical Practice, Medical Publishing House, pp. 14-15.
- Decision No. 5333/QĐ-BYT, Ministry of Health, December 23, 2020: “Primary Prevention of Cardiovascular Diseases.”
