How would you define your cardiovascular health? Do you believe that your coronary arteries are in good condition? Did you need to change some habits to improve? Through seven simple ‘tracks’ you can check how your heart is healthy. The American Heart Association has launched a campaign to encourage citizens to review them to know “if their cardiovascular health is the ideal.”

According to his data, the profile of “ideal” is to those who:

* Never smoked or quit the habit more than a year ago.

* Have a body mass index below 25 kg/mg2

* They make a moderate-intensity physical activity for at least 150 minutes (75 if intense) every week.

* Take a balanced diet* Present levels of blood cholesterol below 200 mg / dL

* They have a blood pressure below 120/80 mm Hg

* They have a blood glucose levels under 100 mg / dL

“Everyone can do something to improve at least one of these factors,” said Donald M. Lloyd-Jones, head of the Department of Preventive Medicine American organization who has placed special emphasis on the need of each person knows their cardiovascular risk.

The American Heart Association decided to launch the campaign after learning the results of a survey on cardiovascular health in the remaining clear that there is a perception problem among participants.

According to his data, up to 39% of the sample claimed to believe have a good cardiovascular health, despite the fact that 54% of them a doctor had warned that showed cardiovascular risk factors or needed to change any habit in your life to avoid disorders in the future.

“These data indicate that many people do not associate the existence of significant risk factors, such as carrying a poor diet or not practice any physical exercise, with the possibility of having a cardiovascular disease,” explains in a statement.

The Association, which has made available a tool for citizens ‘on line’ to analyze the cardiovascular risk level, is to say 2020 has been reduced deaths from cardiovascular disease and stroke in the U.S. by 20%.

1. Prevent arteriosclerosis
In recent years various studies have highlighted the possible role of the antioxidant substances present in the unsaponifiable residue in relation to the development of atherosclerosis.

Olive oil has a differential effect over other vegetable oils rich in polyunsaturated or monounsaturated fatty acids, being very similar to the mechanism of action of omega-3 acid. They all lead to a decrease in LDL cholesterol (bad cholesterol), while only olive oil prevents cholesterol-lowering HDL (good cholesterol).

However, it is only virgin olive oil which inhibits the oxidation of LDL due to its high content of antioxidant compounds, particularly tocopherols and phenolic compounds.

Finally, there has been an immunoregulatory effect of arteriosclerosis in virgin olive oil, can modulate the processes of inflammation in the artery wall by inhibiting the production of cytokines, adhesion of leukocytes to the arterial wall and platelet aggregation .

2. Reduces blood pressure
Olive oil, through the oleic acid and its antioxidant components, affect various processes related to development of thrombosis. Thus, oleic acid reduces blood pressure, protects the endothelium of the artery and dampens the inflammatory process.

As to the phenomena of platelet aggregation (encouraging the appearance of a thrombus), olive oil reduces the same: increased concentration thresholds for compounds that induce its aggregation as collagen and adrenaline reduces the release of thromboxane A2 (key in platelet aggregation), and decreased levels of von Willebrand factor (vW Factor) that makes platelets adhering to the vessel wall.

Also involved in the clotting process. Reduces the procoagulant factor VII, Tissue Factor Inhibitor (TFPI), a substance essential in modulating the effect of Tissue Factor (TF), the main prothrombotic component of the ruptured plaque.

If a person is overweight or are pursuing an unbalanced diet (with a high intake of saturated fat, simple sugars and alcohol), the concentrations of triglycerides in the blood may be elevated. This results in a thickening of the blood which can encourage the development or progression of damaged arteries.Multiple factors trigger cardiovascular disease … We have to distinguish the modifiable uncontrollable factors.

Uncontrollable factors:

Age: the older, increases the risk.

Gender: male, higher risk than females, except for postmenopausal women who equate their risk to man (this can be reduced with estrogen replacement therapy).

Heredity: There are certain types of hypercholesterolemia that are inherited and cause a disproportionate increase in LDL cholesterol in blood, this occurs by a reception failure in tissue, by increasing their production or disposal errors. Some of the family hypercholesterolemia also tend to produce high triglycerides and low HDL. People suffering from these diseases have high cholesterol levels, regardless of their diet. This can be reduced partially with certain changes in lifestyle.

Family history of cardiovascular disease.

Diabetes: the peaks high blood sugar (glucose) tests may favor the progressive deterioration of the inner walls of arteries, contributing to the formation of atherosclerosis. This is especially acute when there is a good control of the disease.

Modifiable factors:

Smoking: Nicotine and other substances that enter the body with cigarettes, assists in the development of atherosclerosis.

Overweight and obesity: the further away a person of ideal weight range, the greater the chances of having high LDL, low HDL and diabetes and / or hypertension.

Hypertension: when not well controlled, blood is pumped with a force that may damage the artery walls, increasing the risk of formation of atheromas (plaques of atherosclerosis). These accumulations can be dragged to other locations, creating the obstruction of other arteries. High level of stress in these circumstances and without the individual being perceived, the body produces an amount of stress hormones (like cortisol and adrenaline) in a very negative influence on blood pressure and resistance of the immune system.

Sedentary: promotes overweight and deprives the body of the benefits of physical activity.

Dietary factors:

-Consumption of foods high in cholesterol.
“Excessive intake of foods rich in saturated fats. It has been shown that this type of fat contributes to increased LDL (bad)
-Consumption of foods rich in trans fats, which are harmful to raise bad cholesterol, in addition to lowering the good.
-Follow a diet low in fiber, the benefits of cholesterol lowering expand later on.
-Incorporate more calories than we need, favoring the occurrence of overweight.

How to prevent cardiovascular disease?

• Decreasing the consumption of foods high in cholesterol, saturated and trans fats.
• Controlling the body weight to avoid the undesirable effects caused by the overweight
• Eating a source of omega 6 is found that the omega 6 can help reduce bad cholesterol (LDL), but its excess can also reduce HDL (good).
• Including diet foods rich in omega 3.

This type of fat has many benefits:

• Reduce levels of triglycerides and LDL and increase HDL.
• Lowering blood pressure and improve blood flow.
• Owning an important anti-inflammatory effect, improving the symptoms of diseases such as lupus, ulcerative colitis and Cronh disease, among others.
• There must be a balance between intake of omega 6 and omega 3. The ideal relationship established for the consumption of omega 6 and omega 3 is 5 to 1 (5 n-6 every 1 omega 3). Being a relationship tolerable 10 to 1. In this way the two types of nutrients can fulfill their roles and are better utilized by the body.