10 bad habits that harm Vietnamese people's cardiovascular health

Cardiovascular disease is one of the increasing groups of diseases in Vietnam and often develops silently. Many people only discover it when they have experienced events such as myocardial infarction, stroke...

Many habits are harmful to the heart - Illustration: Economictimes

So what are the "culprits" of this disease? According to Dr. Tran Chau Quyen, head of the Department of Examination and Nutrition Consultation for Adults - National Institute of Nutrition, there are 10 common habits that are often related to the formation and development of cardiovascular diseases that many people suffer from.

1. Lack of physical activity

Lack of physical activity is one of the leading causes of cardiovascular disease. If the body is not active regularly, it will lead to impaired circulatory function, accumulation of excess fat, high blood pressure, dyslipidemia and type 2 diabetes.

All of these are risk factors for heart disease. Just 30 minutes of brisk walking a day can significantly improve your heart health.

2. Alcohol and drug abuse

Excessive drinking not only affects the liver, but also increases the risk of high blood pressure, heart failure, arrhythmia and stroke. Alcohol increases blood triglyceride levels and affects the heart's ability to contract. It is best to avoid it altogether.

3. Not enough sleep, poor sleep quality

Sleep plays an important role in restoring and regulating the body's activities, including the cardiovascular system. Sleeping less than 6 hours per night or having interrupted sleep can increase the risk of high blood pressure, heart attack and other cardiovascular diseases and events.

In addition, sleep apnea (common in overweight and obese people) is also closely related to cardiovascular disease. In particular, sleep apnea can lead to sudden death that is difficult to detect and provide timely emergency care.

4. Unhealthy eating

A diet high in saturated fat, high in salt, high in refined sugar (in drinks, sweets, cakes), and low in fiber is a major cause of problems such as atherosclerosis, high blood cholesterol and obesity.

Eating while watching TV can lead to overweight and obesity - Illustration photo

Therefore, we should optimize our "home-cooked" meals with all four food groups providing four main nutrients including starch (rice, brown rice, potatoes, corn), protein (enough fish, shrimp, eggs, meat and beans), green vegetables and fruits; fat should come from fatty fish, fatty seeds such as peanuts, macadamia nuts, vegetable oils and should avoid burning during cooking.

5. Closed, isolated lifestyle

Many studies have shown that loneliness and social isolation can increase the risk of heart disease. Lack of emotional support and prolonged isolation can increase stress levels, disrupt sleep patterns, and affect hormones – all of which are detrimental to heart health.

Maintaining social connections and participating in community activities will contribute to improving cardiovascular and mental health.

6. Viral and bacterial infections

When you have an infection, the cardiovascular system has to work harder to supply oxygen to the body, increasing the burden on the heart.

Especially in the elderly or those with underlying diseases, viral and bacterial infections can lead to myocarditis, myocardial infarction or worsen cardiovascular disease. Therefore, people with weakened immune systems should proactively get vaccinated to minimize the harmful effects of the disease on the body.

7. Smoking

Active or passive smoking is a risk factor for increased atherosclerosis, high blood pressure and the risk of myocardial infarction.

Nicotine and other toxins in cigarette smoke damage blood vessel walls, promote blood clot formation, and reduce the amount of oxygen in the blood. Therefore, quit smoking for the health of yourself, your family, and the community.

8. Prolonged stress

Prolonged psychological stress stimulates the body to produce the hormone cortisol, which increases blood pressure, increases blood sugar and negatively affects the blood vessel walls. In addition, stress is often associated with unhealthy behaviors such as uncontrolled eating, drinking alcohol, smoking - increasing the risk of cardiovascular disease.

Therefore, take the initiative to relieve stress with methods that are suitable for you, such as talking to others, socializing, playing sports , meditating... If these measures are not effective, you should see a psychologist for appropriate treatment.

9. Delay weight loss when overweight or obese

Overweight and obesity increase the burden on the heart, promote chronic inflammation and cause metabolic disorders such as hyperglycemia and dyslipidemia.

Science has shown that losing 5–10% of your body weight can significantly improve blood pressure, blood sugar, and blood lipids—which in turn helps protect your heart.

Obesity increases the risk of cardiovascular disease - Illustration photo

However, many people still procrastinate or do not have a specific plan to lose weight. Every day of procrastination is a day of pressure on the cardiovascular system, and incidents can happen at any time.

10. Untreated dental disease

Dental caries, gingivitis, and periodontal diseases not only affect the mouth but are also associated with systemic chronic inflammation, which is a promoter of atherosclerosis.

Bacteria from the mouth can enter the bloodstream and cause endocarditis or damage the lining of blood vessels. Therefore, proper oral hygiene and regular dental check-ups are essential.

Changing bad habits not only helps prevent cardiovascular disease but also improves overall quality of life.

WILLOW

Source: https://tuoitre.vn/10-thoi-quen-xau-gay-hai-suc-khoe-tim-mach-nguoi-viet-20251027132137809.htm