In recent years, the number of people affected by cardiovascular diseases has surged. A review of heart disease treatment trends by the Health Insurance Review & Assessment Service from 2018 to 2022 reveals an annual average increase of 4.6% in cases. Let’s dive into ways to prevent cardiovascular disease, currently the second leading cause of death among Koreans.
Diet changes are key to preventing heart disease. In recent decades, there’s been a sharp rise in the consumption of grilled meats, such as port belly, which were rare 30 years ago. Additionally, the widespread availability of greasy takeout food is alarming, as most delivery food is loaded with calories and fat.
When we regularly consume high-calorie, high-fat, and high-carbohydrate foods, triglycerides and cholesterol levels can spike, raising the risk of blood clots. These changes often occur without noticeable symptoms, making regular blood tests essential for early detection. Without attention, these conditions can progress from atherosclerosis to cardiovascular diseases.
Atherosclerosis occurs when cholesterol accumulates in the inner lining of blood vessels. This leads to cell proliferation that narrows or blocks the vessels, reducing blood flow to various body parts.
While fats are essential for providing our bodies with energy, it’s important to focus on consuming more plant-based fats rather than animal fats.
Incorporating foods like olive oil, sesame oil, legumes, nuts, and whole grains, along with getting protein from fish, can help. Reducing red meat intake is also crucial. This approach mirrors the DASH (Dietary Approaches to Stop Hypertension) eating diet, which helps prevent heart disease and offers significant weight loss benefits.
The DASH diet, developed by the National Institutes of Health, is designed to lower blood pressure in individuals with hypertension and has been endorsed by the Korean Centers for Disease Control and Prevention. Research shows that the DASH diet not only reduces the risk of hypertension, diabetes, hyperlipidemia, and cardiovascular diseases but also helps lower the chances of developing colorectal and breast cancers.
In addition to its health benefits, the DASH diet has been linked to weight loss. It focuses on reducing sodium intake while promoting the consumption of fruits, vegetables, and whole grains. The plan encourages low-fat, low-protein dairy products for adequate calcium intake and minimizes saturated fats from fatty meats. It also advises cutting back on sugary drinks and snacks.
Regular physical activity and diet are crucial in preventing heart and cerebrovascular diseases. Aerobic exercises (such as walking, swimming, and cycling), resistance training (strength exercises), and flexibility exercises (like stretching) should all be part of a balanced routine. These activities work together to not only boost your fitness but also offer major benefits for anyone recovering from cardiovascular issues. And don’t forget—staying active throughout the day, not just at the gym, is key to keeping your overall health in check. Every little bit counts!
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