How can I minimize my cardiovascular risk?

How to Minimize Cardiovascular Risk

To minimize your cardiovascular risk, adopt a comprehensive heart-healthy lifestyle that includes a diet rich in vegetables, fruits, and whole grains; regular physical activity of at least 150 minutes per week; maintaining a healthy body weight; avoiding tobacco; and limiting alcohol consumption. 1

Dietary Modifications

• Consume a dietary pattern that emphasizes vegetables, fruits, whole grains, low-fat dairy products, poultry, fish (especially oily fish at least twice weekly), legumes, non-tropical vegetable oils, and nuts 2, 1
• Limit intake of saturated fat to 7% of energy, trans fat to 1% of energy, and cholesterol to 300 mg/day 2
• Choose lean meats and vegetable protein alternatives, and fat-free or low-fat (1%) dairy products 2
• Minimize intake of processed foods, refined carbohydrates, added sugars, and sugar-sweetened beverages 1, 3
• Reduce sodium intake to no more than 2,400 mg/day, with further reduction to 1,500 mg/day for even greater blood pressure reduction 2
• Follow established eating patterns such as the DASH diet, Mediterranean diet, or AHA diet for structured guidance 2, 3

Physical Activity

• Engage in at least 150 minutes per week of moderate-intensity physical activity (like brisk walking) or 75 minutes per week of vigorous-intensity aerobic activity 2, 1
• For blood pressure reduction specifically, aim for 3-4 sessions per week of moderate to vigorous physical activity, each lasting about 40 minutes 2
• Perform aerobic activity in episodes of at least 10 minutes, preferably spread throughout the week 2
• Incorporate muscle-strengthening activities at least twice per week 4
• Any increase in physical activity level is beneficial, even if you don't meet the full recommendations 2

Weight Management

• Achieve and maintain a healthy body weight with BMI < 25 kg/m² 1
• Know your caloric needs and track your weight, physical activity, and calorie intake 2
• Prepare and eat smaller portions to help control calorie intake 2
• If overweight or obese, aim for gradual weight loss through caloric restriction and increased physical activity 1
• Avoid central obesity (excess fat around the waistline) as it's particularly associated with cardiovascular risk 1

Tobacco and Alcohol

• Do not smoke or use tobacco products in any form 2, 1
• Avoid exposure to secondhand smoke 1
• If you consume alcohol, do so in moderation (no more than 1 drink per day for women or 2 drinks per day for men) 2, 1

Blood Pressure, Cholesterol, and Glucose Management

• Aim for blood pressure below 140/85 mmHg 1
• Target total cholesterol < 5.0 mmol/L (193 mg/dL) and LDL cholesterol < 3.0 mmol/L (116 mg/dL) 1
• If you have diabetes, aim for optimal glycemic control with HbA1c < 7% 1
• Regular monitoring of these risk factors is essential for cardiovascular risk management 1

Practical Implementation Tips

• Use nutrition facts panels and ingredients lists when choosing foods 2
• Replace high-calorie foods with fruits and vegetables 2
• Use liquid vegetable oils instead of solid fats 2
• Increase fiber intake through beans, whole grains, fruits, and vegetables 2
• Decrease screen time (TV, computer, phone) and incorporate more movement into daily activities 2
• Track your progress and make adjustments as needed 2

Risk Assessment

• Adults aged 40-75 years should undergo 10-year atherosclerotic cardiovascular disease risk estimation 1
• Those with higher risk (>15% 10-year risk) may need more intensive lifestyle interventions 1
• Family history of premature coronary heart disease is an important risk factor to consider 1

Following these evidence-based lifestyle modifications can reduce your cardiovascular risk by up to 66% compared to adopting none or only one healthy behavior 5. The combined effect of multiple healthy lifestyle behaviors provides substantially greater protection than focusing on a single factor alone 5.