35 percent of deaths in Poland are caused by cardiovascular diseases. Nearly 11 million Poles suffer from hypertension, and only fewer than 3 million are effectively treated. Lack of exercise, stress, an unhealthy diet, and inadequate preventive measures can all lead to serious cardiovascular disorders. A cardiologist offers advice on how to prevent this.

Heart-Blowing Statistics

Cardiovascular diseases affect a vast portion of society. Called the silent killer, they contribute to premature deaths not only in Poland but worldwide. The statistics are alarming. According to a report by the National Institute of Public Health, cardiovascular diseases lead the ranking in terms of deaths, tied with cancer and COVID-19, the infamous winner of the three. The highest number of deaths from heart disease was recorded among people over 75. In the 45-64 and 65-74 age groups, heart disease came second. COVID-19 took first place. Nearly 11 million people in Poland suffer from hypertension, the leading cause of the most serious complications of cardiovascular diseases, over 3 million of whom are unaware they have hypertension. As a result, over 2.5 million people are not receiving effective treatment. 

Hypertension doesn't hurt. How can you detect the problem early?

Hypertension and its effective control seem to be key here. This term covers a whole range of problems. High blood pressure not only increases the risk of heart attack, stroke, or peripheral artery disease. It can also cause chronic kidney disease, atrial fibrillation, and even dementia.

However, such complications, as experts say, take a long time to develop. – These are often years of neglect, addictions, lack of sleep, bad eating habits. – explains the cardiologist Dr. Konrad Kaaz. Pointing out that the main problem is poor nutrition and a sedentary lifestyle.

-  The cheapest form of food these days is the proverbial fast food, which is packed with fat and calories. Meanwhile, we sit in front of smartphones and computers, don't move, and gain weight. So, it's quite simple – The expert notes. He also points out that in most cases, primary hypertension is asymptomatic, even if complications occur at the same time. Its symptoms are often nonspecific. Initially, they may include sleep problems, headaches, or easy fatigue. Slightly more serious symptoms include chest pain, shortness of breath, heart palpitations, or heart rhythm disturbances – adds Dr. Kaaz. Even if we don't have any symptoms, if we want to check if our cardiovascular system is okay, it's enough to have basic tests done. We start with a complete blood count, examining kidney function, specifically blood creatinine levels. Also important are thyroid test results, TSH levels, and a lipid profile. This measures the level of simple sugars, the main energy reserve stored in adipose tissue. indicates the doctor. It's important that such a test be performed on an empty stomach. This means eating your last meal at least 12 hours beforehand. This is crucial because, as Dr. Kaaz explains, a late dinner can often distort the test results.

– A very simple example: my patient ate dinner at 1 a.m., which he allowed himself. A sandwich with cold cuts and yellow cheese, and later his total cholesterol level was four times the norm and his triglyceride level was almost six times the norm – notes the cardiologist. 

Basic tests are one thing, but we can systematically check our heart's health ourselves. The first and simplest method is to monitor our weight and waist circumference. Excess abdominal fat and obesity increase the risk of heart muscle damage.. Excess belly fat, even in people of normal weight, is a risk factor for developing cardiovascular diseases. 

 – Let's be aware of what abdominal obesity is. It's not always a beer belly, but rather the fatty tissue that unfortunately lies beneath the surface of the muscles, surrounding our internal organs. This is where it becomes a reservoir of various hormonally active substances. This is precisely why it becomes dangerous – notes the cardiologist.

It's not that simple. Correct blood pressure measurement

Another piece of advice that's repeated in every article about cardiovascular disease is monitoring blood pressure. Although this is often discussed, the truth is that some people with hypertension are unaware of it because they don't get their blood pressure checked regularly. High blood pressure is the most common cause of heart attacks, chronic kidney disease, and stroke. 

 – Men over forty should have their forty-year-old checkups, at least a preventative visit, which could detect potential problems with hypertension or lipid disorders. Sometimes these things are detected incidentally. We're at Grandma's, we take our blood pressure because Grandma has a blood pressure monitor, and it turns out it's high. Of course, an ideal blood pressure measurement requires us to be calm, without any activity for at least half an hour before— Dr. Kaaz explains

It's recommended that people with normal blood pressure have their blood pressure checked at least once a year. This can be done during a visit to their primary care physician. However, if you want to measure your blood pressure yourself, for it to be accurate, remember that the test should be performed three times, on both forearms. Only then do we calculate the average. Even a cigarette can skew the result. So remember, the last cigarette should be smoked at least half an hour before such a measurement. notes the cardiologist.

The expert also emphasizes that we should use an automated device with validation and a properly sized cuff. The use of wrist-mounted blood pressure monitors is discouraged. Experience shows a significant variance in results obtained this way. To obtain an accurate result, two measurements per day are recommended. Another important factor, the cardiologist notes, is the correct reading of the result. Hypertension is defined as an increase in systolic blood pressure above 140, whether or not accompanied by an increase in diastolic blood pressure above 90. Why might it be accompanied? Because you can have isolated systolic hypertension or isolated diastolic hypertension. We also have what's called white-coat hypertension, very common in my office. When patients see me, they always have higher blood pressure— Dr. Kaaz emphasizes. Normal blood pressure, as indicated by the expert, is 130/85.

– Generally below 130. We are talking about the borderline when we diagnose hypertension. Until the age of 65, we should aim for a blood pressure below 130. For older age groups, these values will be higher, and at higher values we will also consider pharmacotherapy – the doctor emphasizes. 

Friends from the heart – exercise and a healthy diet

The risk of all diseases, and certainly those related to the circulatory system, can be reduced by introducing healthy habits into your life. These include a balanced diet - preferably Mediterranean, exercise, adequate sleep and minimizing stress. Experts claim that physical activity can reduce the risk of a heart attack or stroke by up to 30 percent. Adults are recommended to do 150 minutes of aerobic exercise per week.  - This can be, for example, activities such as cycling, swimming, intensive walking, marching or mountain hiking. Those that do not require isometric effort – advises Dr. Konrad Kaaz. However, it should be remembered that in the case of cardiovascular diseases, too intensive training can be harmful. In case of doubt, it is worth asking a doctor whether performing specific exercises is really safe for us. 

– Absolute contraindications include acute cardiac conditions, myocardial infarction, pulmonary edema, severe heart failure, and cardiac arrhythmias. Severe, especially ventricular. Not all - concludes the cardiologist. A healthy lifestyle also includes regular sleep—from 8 to 10 hours—and avoiding stress. This last factor is certainly a very individual matter. However, what we know for sure is that to maintain a healthy heart, it's worth limiting stimulants. Research indicates that consuming large amounts of energy drinks, i.e., those containing caffeine, can contribute to the development of cardiomyopathy—a disease that damages the entire heart muscle.