In recent years, cardiovascular diseases have persistently held the title of the “world’s leading health killer,” accounting for over 40% of all deaths. Studies indicate that proactive primary prevention can postpone the onset of cardiovascular diseases by a decade. The essence of primary prevention is to nip diseases in the bud. If diseases progress, the human and material resources required for treatment will increase exponentially, and the outcomes may not be as favorable.
To prevent the occurrence of cardiovascular diseases, consider the following strategies:
1. Nutritious Diet
Unhealthy diets contribute to over 30% of cardiovascular deaths. A healthy diet should be diverse, balanced, and low in oils, fats, salt, and sugars. It is recommended to consume more fresh fruits, vegetables, legumes, nuts, and fish, while limiting high-cholesterol foods. Avoid trans fats found in artificial butter and cream, and replace saturated fats like lard, butter, and palm oil with unsaturated fats such as olive oil and rapeseed oil. Sodium intake should not exceed 5 grams daily, and carbohydrates should make up 50-55% of daily energy, with a preference for whole grains over refined grains and added sugars.
2. Physical Activity for Weight Loss
Moderate exercise enhances cardiopulmonary function, strengthens bones and muscles, boosts immunity, and prevents cardiovascular and cerebrovascular diseases. It is advised to engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous physical activity per week. Even lesser amounts of activity can help reduce the risk if the optimal levels cannot be met.
3. Stay Away from Tobacco and Alcohol
Smoking is detrimental and offers no benefits; it is best to neither smoke nor be exposed to secondhand smoke. One year after quitting smoking, the mortality and recurrence rates for coronary heart disease patients can decrease by 50%. After 15 years, the death risk for those who quit smoking is similar to that of non-smokers. Research shows that the lowest risk of cardiovascular death is associated with weekly alcohol consumption below 100 grams. As drinking increases beyond this level, the risks of atrial fibrillation, myocardial infarction, and heart failure also rise.
4. Healthy Sleep
Chronic sleep deprivation excites the sympathetic nervous system, accelerates the heart rate, and elevates blood pressure, blood glucose, and lipid levels, exacerbating arteriosclerosis. A significant portion of sudden deaths in middle-aged individuals are linked to staying up late. Most adults should ensure 7-8 hours of adequate, quality sleep each night.
5. Maintain a Relaxed Mindset
Emotions and psychological states such as depression, anxiety, and anger are closely related to the occurrence of cardiovascular diseases. Staying optimistic helps maintain cardiovascular health.
6. Manage the “Three Highs”
Regulate Blood Pressure
A healthy diet, salt and alcohol restriction, weight loss, and physical activity are always effective for hypertension patients. It is recommended to aim for a blood pressure goal of below 130/80 mmHg, with a basic target of less than 140/90 mmHg.
Control Lipids
When assessing cardiovascular disease risk, lipids are one of the crucial indicators. It is suggested to increase the daily intake of fruits, vegetables, tubers, and fish. For medication, commonly used lipid-lowering drugs include statins. If statin therapy is suboptimal, additional medications such as ezetimibe or PCSK9 inhibitors may be considered.
Manage Blood Sugar
Type 2 diabetes patients who follow healthy dietary patterns, such as the Mediterranean or DASH diets, significantly reduce their risk of cardiovascular diseases and related mortality. These individuals should engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous physical activity weekly, combining aerobic with resistance training to improve glycemic control and manage weight.
7. Scientific Medication Use
Currently, the recommended dose of aspirin for primary prevention is 75-100 mg daily. Patients aged 40-70 with high cardiovascular risk and at least one additional risk factor (such as target organ damage or elevated serum biomarkers) but without a high bleeding risk may consider low-dose aspirin for prevention. However, it is not advisable for patients at low to moderate risk, those younger than 40 or older than 70, or those at high risk of bleeding.
By integrating these strategies into daily life, the onset of cardiovascular diseases can be significantly delayed, reducing the burden of illness and fostering overall well-being.