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Cardiovascular disease continues to be one of the leading causes of death worldwide, with recent scientific data confirming the saying that prevention is better than cure. Therefore, the habits listed below can be adopted in everyday life and contribute to improving the functioning of the cardiovascular system:

Consumption of fiber

Fruits, in moderation, and vegetables can reduce the risk of heart disease, stroke, type 2 diabetes and malignancies. In addition, consuming fruits and vegetables helps regulate body weight and reduce cholesterol levels. It is essential to consume five (5) servings of fruits and vegetables daily. The most beneficial are seasonal fruits and vegetables, as well as a combination of different colored vegetables.

Consumption of dark chocolate

In the last decade, numerous studies have demonstrated the beneficial effect of cocoa and dark chocolate on the cardiovascular system. This is due to the fact that cocoa is rich in flavonoids (natural antioxidants, found abundantly in fruits and vegetables). Flavonoids reduce the inflammatory process in the body which is responsible for the formation of atherosclerotic plaques. In addition, cocoa increases HDL cholesterol levels, reduces blood pressure, improves blood clotting and insulin resistance.

Adequate Sleep

Sleep is essential for the health of the cardiovascular system. A study of 3,000 adults over the age of 45 found that people who slept less than six hours a day were twice as likely to have a stroke or heart attack as those who slept six to eight hours a day. But sleeping too long (more than nine hours) also disrupts biological processes, including blood pressure, and promotes an inflammatory environment.

Aromatherapy

It is known that stressful daily conditions adversely affect the body, increasing blood pressure and cholesterol levels. Managing stress with various methods can protect the heart. Multiple studies have shown that inhaling essential oils (lavender, rosemary, bergamot, etc.) once a day reduces psychological stress responses, serum cortisol levels, blood pressure, and heart rate.

Regular Dental Checkup

People with good oral hygiene have a low risk of cardiovascular disease, according to a study published in the European Journal of Preventive Cardiology. This population usually has low levels of glucose, lipoproteins, systolic blood pressure, and waist circumference. These people also do not smoke, do not drink alcohol, are less anxious, and usually have a high level of education. Whether periodontal disease is an independent risk factor for coronary heart disease is still a matter of debate. Some studies show a moderate association while others have contradictory findings. It is certain, however, that periodontal disease and the socioeconomic status of people are closely linked.

Listening to favorite music

Cardiovascular disease is associated with endothelial dysfunction. According to recent studies, listening to pleasant music for 30 minutes is associated with improved endothelial function, possibly through β-endorphin, which is responsible for the production of nitric oxide by the endothelium. The combination of music and exercise showed (according to studies) an even greater improvement in endothelial function.

Annual influenza vaccination

Seasonal influenza is a major cause of morbidity and mortality (especially in the elderly). Studies show an increase in the incidence of acute myocardial infarction (AMI) during seasonal influenza. A study published in Heart showed that influenza vaccination appears to have a protective effect against heart attacks, reducing the risk by 45%. The researchers call on clinicians to strongly recommend annual influenza vaccination as a preventive benefit to patients at high risk of heart attack.

In conclusion, the above habits can shield the body and protect it from potential illness. The more of them we can implement, the greater the protective shield will be.

Prevention is based on regular cardiac check-ups.

Having as a priority the promotion of prevention, early diagnosis and the provision of less invasive and bloodless treatments for every cardiovascular disease with the most modern means available in medical science, the Athens Medical Group opens new paths for improving our quality of life.