Numerous scientific studies highlight cardiovascular disease as one of the major global health challenges. It is a broad field encompassing various conditions that affect the heart and blood vessels, such as heart attacks, high blood pressure, and strokes. For this reason, prevention plays a key role in reducing the incidence and impact of these diseases on the circulatory system.
Risk factors can generally be divided into two main categories: modifiable risk factors and non-modifiable risk factors.

Modifiable Risk Factors

Modifiable risk factors are those that can be altered to reduce the likelihood of developing circulatory disorders. They can be significantly reduced through lifestyle changes and/or specific medications. Among the many factors, three key areas are particularly important for achieving a healthier lifestyle:

• Diet and nutrition: AA diet high in saturated fats, sodium, and refined sugars can increase the risk of developing one or more cardiovascular diseases. Elevated levels of LDL, commonly referred to as “bad” cholesterol, can lead to atherosclerosis, a condition characterized by the obstruction of arteries due to the accumulation of cholesterol and calcium plaques. Additionally, excessive sodium intake can raise blood pressure, which in turn increases the risk of myocardial infarction
• Physical activity and sport: Regular exercise helps keep the heart healthy by reducing body fat, lowering cholesterol levels, and regulating blood pressure. All types of physical activity, when performed correctly, contribute to maintaining a healthy weight and can significantly reduce the risk of obesity
• Smoking: smoking (especially cigarettes, due to the presence of carcinogenic substances) has been identified as one of the most aggressive risk factors for cardiovascular disease. The harmful chemicals in tobacco damage the endothelial lining of the arteries, promoting inflammation and increasing the risk of atherosclerosis and thrombus (blood clot) formation

Non-modifiable Risk Factors

Unlike modifiable risk factors, non-modifiable risk factors cannot be altered through lifestyle or behavioral interventions. These include advancing age, genetic predisposition (family history), and biological sex.

• Age: As people age, their arteries tend to harden and narrow, increasing the risk of cardiovascular disease
• Genetics: if a close relative of the person has suffered from heart disease, they are more likely to develop similar conditions
• Gender: statistically, men are more likely to develop cardiovascular disease than women; however, for women, the risk increases significantly after menopause

Prevention Strategies

As previously mentioned, cardiovascular disease is one of the leading causes of death worldwide, making prevention essential. A healthy diet, regular physical activity, weight management, and stress reduction can help prevent or delay the onset of cardiovascular conditions.

Healthy Diet

Whether Mediterranean or specially designed by a nutritionist, your diet should be balanced. In general, try to vary your intake of animal and plant-based foods.

Regular Physical Activity

A sedentary lifestyle is a common contributing factor to many diseases, particularly cardiovascular disease. Studies show that people who do little exercise are twice as likely to have a heart attack than those who exercise regularly.

Therefore, regular exercise is essential for keeping your heart healthy: moderate physical activity (walking) for at least 30 minutes a day, five days a week, is recommended. Simple good habits (such as taking the stairs instead of the elevator, riding a bike instead of driving, or doing housework instead of gardening) can significantly support heart health.

Weight Control

Overweight and obesity are serious chronic conditions that have reached epidemic proportions: approximately 1.5 billion adults worldwide are overweight, of whom 200 million men and 300 million women are classified as obese. The global prevalence of these conditions has more than doubled since 1980. Overweight and obesity are commonly assessed using the Body Mass Index (BMI), which is calculated by dividing weight (in kilograms) by height (in meters) squared (kg/m²).

Maintaining a healthy body weight is crucial for the prevention of cardiovascular disease. Obesity significantly increases the risk of hypertension, type 2 diabetes, and dyslipidemia, all of which are major risk factors for heart disease. Effective weight control involves balancing caloric intake with energy expenditure, practicing portion control, and making informed dietary choices.

Stress Management

Chronic stress is a contributing factor in the development and progression of cardiovascular disease. However, several strategies can help manage stress and anxiety, thereby supporting cardiovascular well-being:

• Relaxation techniques: meditation, yoga, deep breathing
• Recreational activities: hobbies and other activities
• Social support: positive social relationships and support from friends and family

Prevention of cardiovascular disease is therefore achievable and requires a multidisciplinary approach that can significantly reduce the risk of health problems, cardiovascular events and improve overall quality of life.