Why Heart Diseases Occur: Main Causes and Prevention

Cardiovascular diseases are the leading cause of death worldwide and in Ukraine. They reduce life expectancy and quality of life, lead to disability, and loss of work capacity. Some cardiovascular diseases may remain asymptomatic for a long time and only manifest at the stage of severe complications such as heart attack or stroke, or may even cause sudden death.

Why do heart diseases occur?
Very often, cardiovascular diseases are caused by our lifestyle and so-called behavioral risk factors – smoking, low physical activity, alcohol consumption, and unhealthy diet. These are the factors we can influence. Accordingly, changing your lifestyle can help reduce the risk of cardiovascular diseases. Here are the main principles of healthy behavior:

1. Quit smoking. Smoking is a major risk factor for cardiovascular diseases. Even small amounts negatively affect your health. Passive smoking also harms your heart. Quitting smoking is the best choice!

2. Be physically active. Lack of physical activity contributes to cardiovascular diseases, overweight, and obesity. Adults are recommended to perform at least 150 minutes of moderate-intensity aerobic exercise per week (walking, jogging, cycling, swimming). Gradually, this can be increased to 300 minutes per week. Include strength training (yoga, pilates, gymnastics) at least twice a week. People with chronic diseases should consult a doctor before starting new exercises.

3. Eat healthy. Reduce processed foods (ready meals, pastries, white bread). Eat a variety of fruits, vegetables, lean meat, legumes, whole grains, nuts, and seeds. Cook meals yourself with minimal salt, sugar, and fat. Eat fish twice a week for omega-3. Reduce salt intake to 5 g per day (1 teaspoon). Gradual changes in diet are more sustainable.

4. Avoid alcohol. Alcohol damages the cardiovascular system. Heart muscle cells are sensitive to its toxic effects and recover slowly. Prolonged heavy drinking increases the risk of heart diseases. The best decision is to avoid alcohol.

5. Monitor blood pressure. Hypertension can be asymptomatic initially but later leads to serious complications. Maintaining optimal blood pressure is a proven preventive measure.

Be conscious and follow healthy lifestyle principles. This will positively affect your heart and overall health! Consult your family doctor if necessary. It’s time to choose health!

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