A daily habit that reduces the risk of heart attack: simple, effective and accessible to everyone

Heart disease remains the world’s leading cause of death, affecting nearly 20 million people each year. “They are a health problem of paramount importance and are largely preventable,” says José Ramón de Berrazueta, a full-time academician at the Royal National Academy of Medicine of Spain (Ranme), who specializes in cardiology. According to the Spanish Heart Foundation, “the main cause of these deaths is myocardial infarction, which accounts for more than 50% of total cardiovascular mortality, followed by stroke, causing approximately a third of this mortality.”

The good news is that heart attacks are preventable. In fact, a preventable and potentially reversible risk factor for cardiovascular disease can be identified in 90% of heart attacks. These include smoking, poor diet and lack of exercise. Why is exercise so important? According to the foundation, the simple habit of “regularly engaging in moderate-intensity exercise, such as walking at a good pace for 30 to 60 minutes a day, is key to preventing overweight, obesity and, in particular, abdominal obesity.” situations that “can lead to changes in various parameters of the body, to the development of metabolic syndrome and, consequently, to various cardiovascular diseases.”

The exercise that has the greatest impact on the heart

But there is something else, according to Attica studioled by Stefanos Tirovolas from the Sanitary Park of Sant Joan de Déu, the Sant Joan de Déu Foundation and Cibersam, and published in the journal. British Medical Journalmen and women who did strength training and were more muscular were 81 percent less likely to have a heart attack or stroke, compared with people with low muscle mass.

The purpose of this study was to evaluate the relationship between skeletal muscle mass and 10-year incidence of cardiovascular disease (CVD) in adults aged 45 years and older without CVD. The study also took into account other factors such as dietincome, education and physical activity.

Based on this study, it can be said that strength training is not only beneficial for protecting joints, but also has a very positive effect on the prevention of myocardial infarction.

Strength exercises do not have to be with weights, but also with your own weight. (Photo Gaben Vallet V Unsplash)

How to Exercise to Protect Your Heart

Cardiologist’s recommendations Jose Abellan, Interventional cardiologist at the General Hospital of the University of Santa Lucia in Cartagena (Murcia), based on scientific data and his experience, is:

• Do 2-3 days of strength training.
• Do 2-3 sessions of aerobic exercise.

This is the minimum it can be “Combine strength and aerobics in one workout”.

In addition to this, Abellan reminds us of the importance of “staying active during the day, avoiding prolonged sitting, walking more each day” and doing what they call “snacks on the move.”

But not only that, diet is also important. Roberto Martin Asenjo, member of the Spanish Heart Foundation, member of the Department of Coronary Heart Disease and Emergency Cardiovascular Care of the Spanish Society of Cardiology, recalls the importance of:

• Reduce your consumption of sugary drinks and fruit juices. Drink water or unsweetened juices.
• Avoid salt.
• Remove industrial and processed baked goods.
• Replace sweets with fresh fruit as a healthy alternative.
• Try to include 5 servings of fruits and vegetables a day in your diet.
• Avoid smoking
• Do periodic checks