For people who already live with heart or circulation problems, reinforcing heart care is essential to maintain good health and prevent complications.
The beginning of the year is a great time to get back to your heart-health routine: undergo regular check-ups, review your medications, monitor your blood pressure, and follow your doctor’s recommendations.
And to help you take even better care of yourself, we spoke with cardiologist Dr. Francisco Assis, who answered some essential questions about the subject.
When blood pressure is controlled and treatment has already been adjusted, medical follow-up is usually carried out every 3 to 6 months, according to the Brazilian Guidelines for Arterial Hypertension and the guidelines of the Brazilian Society of Cardiology (SBC).
During the period when medications are still being adjusted, the frequency of appointments is determined individually by the physician responsible for the patient’s care.
People with heart failure:
While medications are being adjusted, the patient should be evaluated every month.
Once the condition is stable, the frequency of appointments is determined individually by the physician responsible for the patient’s care.
People with stable chronic coronary artery disease (heart artery disease):
When a person is stable and has no new symptoms, medical follow-up should be carried out at least once a year, according to the guidelines of the Brazilian Society of Cardiology (SBC).
More complex tests are only recommended if new symptoms appear or the condition worsens. Performing tests without a real need does not provide benefits and may cause unnecessary concerns.
- Important: The frequency of routine evaluations may vary depending on age, other associated conditions, and each person’s individual risk. Therefore, follow-up should always be personalized.
Which lifestyle habits contribute most to protecting the heart and reducing the risk of complications?
Some everyday habits play a fundamental role in protecting the heart and reducing the risk of problems such as high blood pressure, heart failure, and coronary artery disease.
Healthy eating:
- Prioritizing a plant-based diet with plenty of fruits, vegetables, whole grains, and nuts, while reducing the consumption of ultra-processed foods, red meat, and saturated fats, helps protect the heart.
- Diets such as DASH (which prioritizes fruits, vegetables, whole grains, and low-fat dairy products) and the Mediterranean diet are associated with a lower risk of high blood pressure, heart attacks, and heart failure. They help control blood pressure, reduce inflammation in the body, and improve cholesterol levels.
Regular physical activity:
- Engaging in at least 150 minutes per week of aerobic exercise (such as brisk walking, cycling, or swimming), along with muscle-strengthening exercises, helps control blood pressure, improves heart function, and reduces the risk of cardiovascular events.
- Regular exercise also reduces hospitalizations and mortality, including among people with heart failure.
Reducing salt and alcohol and managing weight:
- Reducing salt intake, avoiding excessive alcohol consumption, and maintaining a healthy weight are important measures for protecting the heart.
- When there are no contraindications, using potassium-rich salt substitutes and consuming less sodium (ideally less than one level teaspoon of salt per day) can be particularly beneficial for people with high blood pressure, provided that kidney function is normal.
Other essential habits:
- Quitting smoking, getting good-quality sleep, managing stress, and treating associated conditions such as diabetes, high cholesterol, and obesity are essential steps to reduce cardiovascular complications.
Taking care of these factors helps prevent the progression of heart disease and improves quality of life and life expectancy.
What should you consider in your diet to keep your heart healthy?
Diet plays a central role in preventing heart disease. Some points are especially important:
1. Prefer a plant-based diet
Choose diets that prioritize fruits, vegetables, whole grains, nuts, and the use of olive oil, along with regular consumption of fish and low-fat dairy products.
2. Reduce fats that are harmful to the heart
It is important to reduce the consumption of saturated fats (found in fatty meats, butter, and some dairy products), especially in people at cardiovascular risk, and instead choose healthier fats, such as:
- Olive oil and vegetable oils
- Omega-3-rich fish, such as salmon, sardines, and tuna
- Walnuts and other nuts
Unhealthy fats, such as those found in fatty meats and processed products, should be avoided because they increase bad cholesterol (LDL) and the risk of heart disease.
3. Control your salt (sodium) intake
Excessive salt intake increases blood pressure. It is recommended to limit sodium consumption to less than 2,300 mg per day, with around 1,500 mg per day being ideal for greater cardiovascular protection, equivalent to less than one level teaspoon of salt per day.
4. Avoid ultra-processed foods and added sugars
Processed foods, processed meats (such as cured meats), foods high in sugar, and sweetened beverages are associated with a higher risk of cardiovascular disease and should be consumed in moderation or avoided.
5. Increase your fiber intake
The fiber found in fruits, vegetables, legumes, and whole grains helps:
- Control blood sugar;
- Reduce blood pressure;
- Improve cholesterol levels.
