Atherosclerosis, the buildup of cholesterol and other substances in artery walls, is a common condition that can narrow arteries, restrict blood flow, or cause artery walls to rupture, leading to blood clots and heart attacks. Despite advances in treatment, heart disease remains a leading cause of death in both the US and Vietnam. An estimated 80% of cases could be prevented with timely and appropriate intervention.

According to Dr. Eric Topol, a cardiologist, professor, and executive vice president of Scripps Research in San Diego, there are science-backed steps people can take to reduce their risk.

"As a cardiologist, these are the things I advise my patients," he wrote in Ground Truths, his medical newsletter.

Physical activity reduces inflammation, protects blood vessels, and supports healthy aging. Evidence shows both aerobic and strength training are important. However, only 20% of Americans meet the American Heart Association's two activity guidelines. These guidelines recommend a total of 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling, dancing, or gardening. Additionally, at least two strength-training sessions per week, totaling about 60 minutes, are recommended.

Even low-level activity, such as 2,500 steps per day at a steady and continuous pace, provides significant benefits. These benefits generally increase proportionally with the level of activity. Previously, many believed that exercising only on weekends could be harmful. However, new data suggests this form of exercise still offers significant benefits if done regularly.

Numerous studies have shown that a plant-based diet rich in fiber, vegetables, fruits, and whole grains, like the Mediterranean diet, reduces inflammation and improves heart health. Foods rich in omega-3 fatty acids, such as salmon, are also part of an inflammation-reducing diet. Conversely, red meat and ultra-processed foods promote inflammation and should be limited.

"Consuming over 1.4 grams of protein per kilogram of body weight per day, or about 95 grams for a 68 kg person, can increase inflammatory responses and accelerate atherosclerosis," Dr. Topol warned.

Being overweight or obese increases the risk of heart disease because white fat in the body tends to release inflammatory substances. According to Dr. Topol, weight loss not only reduces inflammation but also significantly reduces the risk of heart attacks and strokes, especially in those at high risk.

He believes maintaining a healthy weight is one of the most important foundations for protecting cardiovascular health. Weight control also effectively prevents metabolic disorders like insulin resistance, metabolic syndrome, and prediabetes, which are closely linked to heart disease.

"We've seen medications like GLP-1 have remarkable effects in helping patients lose weight, thereby improving inflammation and cardiovascular indicators," he said.

He emphasized that lifestyle changes, including a healthy diet, regular exercise, and maintaining a stable weight, are key to minimizing risk.

Regular exercise can help prevent the risk of cardiovascular disease. Photo: iStock

High blood pressure is a significant risk factor for heart disease and is especially common as people age. Optimal blood pressure is 120/80 mmHg or lower. However, with age, systolic blood pressure often rises to around 130 mmHg, related to artery stiffening. Although common, this is still considered elevated.

Dr. Topol recommends individuals monitor their blood pressure at home with personal devices to detect any abnormalities early.

"If blood pressure is only slightly elevated, lifestyle adjustments are usually sufficient to bring it back to a safe level. However, in cases of significantly elevated blood pressure, medication may be necessary for more effective control," he said.

Dr. Eric Topol emphasized that regular, quality sleep, linked to brain health, is key to preventing heart disease. He recommends maintaining a consistent sleep schedule to stabilize the body's circadian rhythm, promoting deeper, more continuous sleep.

"Good sleep reduces inflammation and mitigates risk factors for cardiovascular disorders," he said.

One common but often overlooked disorder is sleep apnea. According to the doctor, this is a condition where breathing repeatedly stops and starts during sleep, potentially causing oxygen deprivation and increasing the burden on the heart. He advises those who don't sleep soundly, snore loudly, or feel tired during the day to talk to their doctor.

He said sleep apnea can be detected through a sleep study at a hospital or with home monitoring devices. Tools like wristbands, smart rings, or sensors placed under the mattress measure blood oxygen saturation and record respiratory movements, detecting breathing abnormalities during sleep.

Thuc Linh (According to Washington Post)