Contenido:
CHRONIC AND METABOLIC ILLNESSES
Cardiovascular illnesses
Arteriosclerosis, a process in which the walls of the arteries narrow and
harden, constitutes the basis of most illnesses in which insufficient blood
reaches the heart (angina, myocardial infarction), brain and lower extremities.
These constitute the denominated Group of "Cardiovascular illnesses".
The development of these illnesses is influenced by a
series of so called «risk factors», it is important to
recognise these, as, if we can reduce or even eliminate them, we may be
able to control their consequences. Although these are many, the most important
ones are smoking, high
cholesterol and high arterial pressure. All of these are controllable
and can be modified.
To reduce these risk factors, it is very important
to:
- Adequate diet, to reduce the intake of
cholesterol, salt and alcohol as well as control obesity and increase
the intake of vegetable fibre. In practice, preference should be given
to foods of a vegetable origin (cereals, fruit, etc.),
along with an increase in the consumption of fish, poultry, lean meats
and fat free or reduced milk products. You should not consume more than
5 g
of salt per day and should avoid ingesting a lot of alcohol and refined
sugar.
- Tobacco abstention, It is considered to
be the main risk factor which can be modified. Giving up smoking, in addition
to eliminating one of the cardiovascular risk factors, offers improved
general health and an increase in the quality of life, both physically
and mentally. It also provides a better functioning of the respiratory,
circulatory, and nervous systems. The myocardial infarction mortality
rate in ex smokers can be as low as those in the population who have never
smoked.
- Physical activity, always depending on
age. Physical exercise on a regular basis (e.g.
a low intensity physical activity lasting 20 minutes three times a week,
such as walking at a good pace, climbing and descending stairs…),
can help strengthen cardiac muscles and help control cholesterol levels.
Check with your doctor before starting an exercise programme.
- Improvements in work organisation, to provide
leisure time and adequate resting periods.
- Medical examination that can provide early
detection and control of risk factors so as to reduce or eliminate them.