1. Myth: Normal blood pressure is up to 140, and age matters!
According to the recommendations of the ESC (European Society of Cardiology), risk-free systolic blood pressure, regardless of age, is 120 mm/Hg at rest. A consistent result in the range of 120-140 mm/Hg indicates a relatively mild risk of cardiovascular disease. However, this is an important issue because prolonged high blood pressure makes blood vessels rigid. The result of stiffened blood vessels is a patient dependent on medication, taking handfuls of pills. The effectiveness of medications significantly decreases in rigid blood vessels. The earlier you start maintaining normal blood pressure through a healthy diet and an active lifestyle, the better the outcome and the more pill-free years you give yourself. So keep your blood pressure in check – age is no excuse!
2. Myth: I have heart disease, I can’t exercise!
Not “can,” but “must.” You should start training calmly and gradually increase the intensity! You don’t have to dig up an entire garden at once or immediately participate in the Tartu Marathon. Daily one-hour moderate walking or regular exercise ensures better blood circulation for your most important organ – the heart. The earlier you start, the better the results, and you gain more pill-free years. Systolic (upper) blood pressure drops by 4-9 mm/Hg solely through regular physical activity.
3. Myth: There’s no escape – heart disease runs in my family!
Experts emphasize that physical activity is associated with a lower risk of heart disease, even if a person has a genetic predisposition. “Less than 10% of serious genetic heart defects are caused by new gene mutations that are not inherited or passed from parents to children,” states a Yale University study involving 1,800 people. A person may have a so-called predisposition to a disease, but for it to develop, additional risk factors must be present, such as an unhealthy lifestyle or underlying conditions. Remember: Your health is primarily in your own hands, even if you have a predisposition to a certain disease. The sooner you acknowledge this, the healthier and more active your old age will be.
4. Myth: A glass of wine, a bottle of beer relieves stress and is good for blood vessels – “if it’s not a deadly disease, then…”
“Any alcohol is an additional risk factor for your health if you already have the slightest deviation in heart function,” confirms the ESC (European Society of Cardiology). A glass of high-quality red wine rich in antioxidants with meals up to four times a week is known as part of the so-called heart-healthy “Mediterranean diet.” This is primarily due to the beneficial antioxidants in wine, not the alcohol content! Any amount of alcohol promotes heart rhythm disorders and does not align with a healthy lifestyle. Beer, which is rarely limited to just one glass, burdens the heart and raises blood pressure. So, if you are already taking blood pressure medication, it’s time to find new favorite drinks!
5. Myth: Chasing low cholesterol is complete nonsense!
This claim often appears in social media discussions. Certainly, some people’s grandmothers lived to be 100 without ever measuring cholesterol. However, our grandmothers’ lifestyles were very different from ours today. They did physical labor, walked or cycled, spent most of the day outdoors, and consumed mostly unprocessed food. Good (HDL) cholesterol is necessary, as are moderate triglycerides. Modern doctors are particularly concerned about the rise in bad (LDL) cholesterol. Bad cholesterol tends to stick to blood vessel walls as soon as they become rigid and thickened. It doesn’t take much imagination to understand what happens when the heart, brain, and lungs no longer receive proper blood flow or become completely blocked. Therefore, find out your LDL (bad cholesterol) level and take action before it skyrockets. Sufficient exercise, small dietary adjustments, and, if necessary, high-quality supplements can add up to 20 healthy years to your life!
Please take care of your heart because your heart keeps you alive!
