Summary:
– Cardiovascular diseases are the leading cause of death globally and are largely preventable.
– The top recommendations from a cardiologist include a balanced and diversified diet, regular physical activity, managing stress, and avoiding tobacco and alcohol.
– Understanding the importance of insulin sensitivity and metabolic health is crucial in preventing and managing cardiovascular diseases.
Cardiologist Gives His Top Recommendations!
As a cardiologist, I encounter hundreds of patients with cardiovascular diseases every day. It’s saddening to see that these conditions are the leading cause of death globally yet are mainly preventable. In my years of practice, I’ve encountered patients from all walks of life and seen first-hand the positive impact of lifestyle changes on one’s health.
While there is no one-size-fits-all approach to preventing or managing cardiovascular diseases, everyone can follow some fundamental pillars. Here are my top recommendations:
1. Balanced and diversified diet: Eating a balanced and diversified diet is crucial to maintaining a healthy weight and preventing chronic diseases, including cardiovascular diseases. Focus on consuming fresh fruits and vegetables, whole grains, lean protein sources, and healthy fats. Limit your intake of processed foods, sugary beverages, and saturated and trans fats.
2. Regular physical activity: Physical inactivity is a significant risk factor for cardiovascular diseases. Regular exercise can help manage weight, lower blood pressure, and cholesterol levels, and improve insulin sensitivity. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, spread over at least three days.
3. Managing stress: Chronic stress can lead to high blood pressure and an increased risk of cardiovascular diseases. Find ways to manage stress, such as practicing mindfulness, yoga, or other relaxation techniques. Make time for yourself, prioritize your mental health, and seek help.
4. Avoiding tobacco and alcohol: Tobacco use is a significant cause of cardiovascular diseases and is responsible for 1 in 3 deaths. Alcohol abuse can lead to high blood pressure and other cardiovascular diseases. Quitting tobacco use and drinking in moderation or avoiding it altogether can help reduce your risk.
While these recommendations may seem straightforward, following them consistently can significantly impact your health and help prevent or manage cardiovascular diseases. However, another crucial aspect to consider is understanding the role of insulin sensitivity and metabolic health in cardiovascular diseases.
Insulin sensitivity refers to how healthy insulin can regulate blood sugar levels. It plays a crucial role in metabolic health, as insulin resistance can lead to chronic diseases such as type 2 diabetes, hypertension, and cardiovascular diseases. Studies have shown that even without a diagnosis of diabetes, insulin resistance can increase your risk of developing cardiovascular diseases.
So, how can you improve your insulin sensitivity and promote metabolic health? Here are some tips:
1. Reduce your intake of added sugars: Excess consumption can lead to insulin resistance and other metabolic abnormalities. Limit your intake of sugary beverages, candies, and pastries, and instead, choose whole foods with naturally occurring sugars, such as fruits.
2. Incorporate resistance training: Resistance training, such as weight lifting, has improved insulin sensitivity and glycemic control, even in individuals with insulin resistance.
3. Eat a high-fiber diet: A high-fiber diet has been associated with improved glycemic control and insulin sensitivity. Focus on consuming whole grains, fruits, vegetables, and legumes.
4. Get enough sleep: Chronic sleep deprivation can lead to insulin resistance and other metabolic diseases. Aim for 7-8 hours of quality sleep per night.
Incorporating these tips into your lifestyle can help improve your insulin sensitivity and promote metabolic health, reducing your risk of developing cardiovascular diseases.
In conclusion, preventing and managing cardiovascular diseases requires a multifaceted approach, incorporating a balanced diet, regular physical activity, stress management, avoiding tobacco and alcohol, and improving insulin sensitivity and metabolic health. Adopting these lifestyle changes can significantly improve your overall health and reduce your risk of developing cardiovascular diseases. Remember, every small step towards a healthier lifestyle counts!
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Source Description
Have you always thought visiting a cardiologist is only for an aging population? This could not be further from the truth. Please join Dr. Twyman (head of cardiology at the Institute for Muscle-Centric Medicine) and me to discuss the tests that could save your life.
Tests mentioned:
CT Coronary Calcium Scan
CIMT (carotid intima-media thickness) scan
EndoPAT (endothelial function)
MaxPulse (pulse wave analysis)
https://drgabriellelyon.com/
https://drtwyman.com/
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