HOW TO REDUCE THE RISK OF CARDIOVASCULAR DISEASE (CVD)
Do you know that the three most important modifiable and causal CVD risk factors are smoking, hypertension and abnormal lipids levels?
Written by Bukola |Published: 22 |09|2022
HOW DO YOU REDUCE THE RISK OF CVD?
- Stop smoking and/or avoid passive smoking if you are a non-smoker.
- Lose weight if overweight or obese
- Adopt a diet that helps to reduce CVD risk, which includes:
- Eating:
- Unsalted nuts, seeds and legumes — at least 4 to 5 portions per week (one portion is about a handful or about 30 g).
- Fish — at least two portions per week, including a portion of oily fish (pregnant women should limit their oily fish intake to no more than two portions per week and avoid marlin, shark, and swordfish).
- Fruit and vegetables — at least 5 portions per day.
- Fibre — 30-45g per day (choose wholegrain varieties of starchy foods).
- Reducing:
- Sugar, and food products containing refined sugars, including fructose.
- Saturated fat — total fat intake should be 30% or less of total energy intake, and saturated fat should be 7% or less).
- Salt — it should be less than 6 g per day (it should not be added at the table, and processed foods should be kept to a minimum).
- Increasing mono-unsaturated fat intake with olive oil or rapeseed oil or spreads based on these oils, and to use them in food preparation.
- Note: Dietary supplements including omega-3 capsules, plant sterols (sitosterol or sitostanol) or supplemented foods are not recommended as there is no good evidence that they reduce CVD risk.
- Keep alcohol consumption within the recommended limits:
- For men and women: no more than 14 units per week (spread over 3 days or more).
- Having at least two alcohol-free days per week.
- Avoiding binge drinking and intoxication.
- If alcohol use seems to be a problem. Refer to your primary care provider for further support.
- Be physically active and avoid prolonged sedentary behaviour, such as:
- At least 75 minutes per week of vigorous intensity aerobic activity, or a mix of moderate and vigorous aerobic activity.
- At least 150 minutes per week of moderate intensity aerobic activity (to the point of slight breathlessness), or
- Muscle-strengthening activities on two or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
- Activity in bouts of 10 minutes or more is as effective as longer bouts so long as the total per week is as above. Moderate intensity activities include those that can be incorporated into everyday life such as brisk walking, using stairs, and cycling.
- If you cannot manage moderate intensity physical activity because of comorbidity, medical conditions or personal circumstances then perform exercise to your maximum safe capacity.