At least 150 młnutes of moderate-łntenslty aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with muscle-strengthening activities on 22 per week is recommended. Alternatively, at least 4,000 steps per day, preferably 6-13,000 depending on age (the more the better up to 20,000 steps/day on average).
Measure and monitor your fasting blood glucose (FBG) and haemoglobin Alc. The risk is not only associated with diabetes (and iłs micro-and macrovascular complications) but also with prediabetes that may be present in as many as 40% of the adult population.
There is a recommendation for well-balanced diet, especially the Mediterranean or the DASH diets. This should include whole foods, lots of fruits and vegetables, fish, lean/plant protein, nuts, seeds, and olive. Restrictive diets, beside the hypolipidemic one, are mostly not recommended.
Adults need 6-8 hours of sleep each night. Adequate sleep improves brain function and significantly reduces the risk for chronic diseases, including cardiovascular ones.
Optima' BMI is less than 25, but less than 18.5 is considered underweight. It is strongly recommended to achieve and maintain a healthy weight to avoid the obesity disease and its complications.
There is no healthy amount of alcohol. Alcohol is harmful and should be completely avoided. In the ILEP recommendations all other stimulants are also completely forbidden.
Still one of the most prevalent CVD risk factor. Smoking (cigarettes, e-cigarettes and vaping products) cessation is strongly recommended.
There is no standard recommendations on how to avoid and effectively fight with stress. Personalized counseling is recommended. Chronic stress can significantly affect cardiovascular health (and may impact all chronic conditions) and should be avoided.
Measure (on any occasion), know and monitor your cholesterol — the most common CVD risk factor. Be on LDL-C target (depending on your risk) as early as possible to significantly reduce CVD outcomes.
Nonadherence is an independent risk factor that may significantly affect CVD outcomes. Patienťs education on the disease, lifestyle changes, and therapy is of critical importance.This may significantty improve adherence and reduce the risk of cardiovascular outcomes.
The 2nd most common CVD risk factor. Levels less than 120/80 mm Hg are optimal. High blood pressure is defined as 130-139 mm Hg systolic pressure or 80-89 mm Hg diastolic pressure.
Elevated Lp(a) over 50 mg/dl (125 nmol/l) is an independent CVD risk factor (Lp(a) is 6x more atherogenic than LDL-C) with the prevalence of about 20% of the patients, what makes Lp(a) the 5th most prevalent CVD risk factor. Measure your Lp(a) at least once and consult the physician to consider suitable management in case of elevated values.
In case of any questions, please contact the ILEP Secretary – Patrycja Lewandowicz:
