Prevention of atherosclerosis
Post updated: July 21
Today it is proved that hereditary predisposition and age-related changes in the body play a significant role in the development of atherosclerosis. But not the least role is played by lifestyle, which also affects the likelihood of the disease and its progression.
To prevent atherosclerosis and its complications, it is recommended to maintain a normal body weight and adhere to a healthy diet.
Anti-atherosclerotic diet.
Recommendations for following the diet are provided to all patients, taking into account the level of cholesterol and other risk factors: obesity, arterial hypertension, diabetes mellitus. The diet should be varied, in accordance with the patient's cultural traditions. The caloric content of the daily diet should be sufficient to achieve and maintain a normal weight. Total fat intake should exceed 30% of the caloric content of the diet. It is recommended to limit the consumption of animal fats (butter, cream, meat, lard), replacing them with vegetable fats. The daily intake of fresh vegetables and fruits should be at least 500 g per day. It is recommended to consume lean meat and poultry without skin, fermented dairy products, low – fat cottage cheese, grain bread with bran, products enriched with unsaturated fatty acids (sea and ocean fish-salmon, mackerel, tuna, etc.). Limit the consumption of table salt to 6 g per day, which corresponds to 1 teaspoon. Following a diet can reduce cholesterol levels by up to 10%.
Normalization of body weight indicators.
Overweight and obesity, especially abdominal obesity (waist size in men is more than 102 cm and more than 88 cm in women), increase the risk of developing cardiovascular diseases. For weight loss, an individual diet is selected, taking into account age and concomitant diseases.
Lead an active lifestyle-move more, exercise regularly.
Increased physical activity has a positive effect for patients with atherosclerosis. Patients without clinical manifestations of atherosclerosis are shown to exercise for 30 minutes daily. Patients with cardiovascular diseases need a constant regime of dynamic physical activity, taking into account the results of load tests. Walking, swimming, and moderate-intensity dancing are useful for 60-90 minutes a week. Isometric (power) loads are unacceptable. It is recommended to use any opportunities for physical activity: walk, use the car less often.
Stop smoking.
Smoking (active and passive), due to a sharp decrease in HDL (antiatherogenic class of lipoproteins), pathological effects on the vascular system, violation of the rheological properties of blood – increases the risk of morbidity and mortality from cardiovascular complications by 20%. Smokers have twice the risk of developing an ischemic stroke than non-smokers. Determine the individual level of risk for patients allows the SCORE scale (systemic assessment of coronary risk), which can be used to assess the probability of fatal cardiovascular events (myocardial infarction, stroke) over 10 years. Low risk - <4%, moderate risk - 4-5%, high risk - 5-8% and very high risk -> 8%.
Refusal to drink alcohol.
Safe alcohol consumption (no more than 20-30 ml of pure ethanol per day for men and no more than 20 ml per day for women) is allowed only for practically healthy people. Drinking 5 servings of alcohol (60 g per day) increases the risk of cardiovascular complications by 65%.
Monitor your cholesterol and blood sugar levels.
To prevent atherosclerosis and its complications, it is recommended to maintain a normal body weight and adhere to a healthy diet.
Anti-atherosclerotic diet.
Recommendations for following the diet are provided to all patients, taking into account the level of cholesterol and other risk factors: obesity, arterial hypertension, diabetes mellitus. The diet should be varied, in accordance with the patient's cultural traditions. The caloric content of the daily diet should be sufficient to achieve and maintain a normal weight. Total fat intake should exceed 30% of the caloric content of the diet. It is recommended to limit the consumption of animal fats (butter, cream, meat, lard), replacing them with vegetable fats. The daily intake of fresh vegetables and fruits should be at least 500 g per day. It is recommended to consume lean meat and poultry without skin, fermented dairy products, low – fat cottage cheese, grain bread with bran, products enriched with unsaturated fatty acids (sea and ocean fish-salmon, mackerel, tuna, etc.). Limit the consumption of table salt to 6 g per day, which corresponds to 1 teaspoon. Following a diet can reduce cholesterol levels by up to 10%.
Normalization of body weight indicators.
Overweight and obesity, especially abdominal obesity (waist size in men is more than 102 cm and more than 88 cm in women), increase the risk of developing cardiovascular diseases. For weight loss, an individual diet is selected, taking into account age and concomitant diseases.
Lead an active lifestyle-move more, exercise regularly.
Increased physical activity has a positive effect for patients with atherosclerosis. Patients without clinical manifestations of atherosclerosis are shown to exercise for 30 minutes daily. Patients with cardiovascular diseases need a constant regime of dynamic physical activity, taking into account the results of load tests. Walking, swimming, and moderate-intensity dancing are useful for 60-90 minutes a week. Isometric (power) loads are unacceptable. It is recommended to use any opportunities for physical activity: walk, use the car less often.
Stop smoking.
Smoking (active and passive), due to a sharp decrease in HDL (antiatherogenic class of lipoproteins), pathological effects on the vascular system, violation of the rheological properties of blood – increases the risk of morbidity and mortality from cardiovascular complications by 20%. Smokers have twice the risk of developing an ischemic stroke than non-smokers. Determine the individual level of risk for patients allows the SCORE scale (systemic assessment of coronary risk), which can be used to assess the probability of fatal cardiovascular events (myocardial infarction, stroke) over 10 years. Low risk - <4%, moderate risk - 4-5%, high risk - 5-8% and very high risk -> 8%.
Refusal to drink alcohol.
Safe alcohol consumption (no more than 20-30 ml of pure ethanol per day for men and no more than 20 ml per day for women) is allowed only for practically healthy people. Drinking 5 servings of alcohol (60 g per day) increases the risk of cardiovascular complications by 65%.
Monitor your cholesterol and blood sugar levels.
