Cardiovascular risk factors
In most cases, it is in our hands to keep our heart young and healthy. To do so, it is essential to work on minimising risk factors.
The most frequent cardiovascular risk factors in the Spanish population are:
- High cholesterol levels
- High blood pressure
- Smoking
- Unhealthy diet
- Physical inactivity
- Overweight
- High blood sugar levels
- Excessive stress
- How can I reduce my risk of cardiovascular disease?
Cardiovascular risk can be reduced by making small changes in lifestyle habits, diet and physical activity, such as:
- Avoiding smoking.
- Control alcohol consumption.
- Losing weight if you are overweight can help lower LDL levels.
- Regular physical activity is recommended for everyone. It can help raise HDL levels and lower LDL
- Levels, and is especially important for people with low HDL levels.
- Eat a balanced, varied diet reduced in saturated fat.
Some keys to a Balanced Diet
- Avoid consumption of cholesterol-rich foods:
- butter, lard, cream, industrial bakery products, pastries,
- pâté, brains, offal…
- Avoid consumption of foods rich in saturated fats: sausages, full-fat dairy products, fatty meat (sausages, sausages, sausage, etc.), coconut and palm oils.
- Moderate consumption of red meat to 2 times a week.
- Increase consumption of foods rich in fibre: vegetables, pulses, wholegrain cereals…
- Increase consumption of oily fish (tuna, salmon, emperor, sardines, etc.) due to its ω-3 content, a type of fat that increases HDL cholesterol and reduces LDL cholesterol.
- Eat raw nuts in moderation, as they are a rich source of heart-healthy fats that help reduce blood cholesterol.
- Avoid excessively fatty preparations such as fried foods, battered foods, pre-cooked dishes and favour grilled, baked, steamed, boiled, roasted or papillotes.
