Doctor Savitskaya named ways to reduce the risk of heart and vascular diseases.

      August 10, 2026 08:00 Society Up to 80% of premature deaths from cardiovascular diseases can be prevented. A significant role in prevention is played by lifestyle, timely identification of risk factors, and regular medical monitoring. This was stated by the chief physician of the Nizhny Novgorod Regional Center for Public Health and Medical Prevention, Natalia Savitskaya. Specialists divide the risk factors for the development of cardiovascular diseases into two groups. The first includes those that a person cannot influence: age, gender, and heredity. With age, the likelihood of developing heart and vascular pathologies increases, and men, on average, face them earlier than women. An additional factor can be the presence of cardiovascular diseases in close relatives, indicating genetic predisposition. However, a significant portion of risks is associated with factors that can be corrected. Among them are smoking, poor nutrition, lack of physical activity, excess weight and obesity, chronic stress and lack of sleep, as well as hypertension and diabetes. Movement, nutrition, and sleep One of the main ways to prevent cardiovascular diseases remains a healthy lifestyle. In particular, regular physical activity helps strengthen the heart muscle, improve blood circulation, control body weight, and blood pressure. It is recommended to dedicate about 150 minutes per week to moderate aerobic exercise. This can include, for example, brisk walking, swimming, or cycling. An alternative option is 75 minutes of intense exercise. The diet is equally important. It is recommended to include vegetables, fruits, whole grains, fish, and lean sources of protein. Such nutrition helps lower levels of "bad" cholesterol and maintain vascular health. At the same time, it is necessary to limit the amount of salt, sugar, and saturated fats. Quitting smoking is of particular importance. This habit damages blood vessels and increases the likelihood of heart attack and stroke. Alcohol consumption is also recommended to be limited or completely excluded. It is necessary to monitor body weight as well. An excess of visceral fat, which accumulates in the abdominal area and is associated with the development of hypertension, diabetes, and dyslipidemia, is especially dangerous. According to the specialist, even a weight loss of 5-10% can significantly improve health indicators. Two more factors affecting the state of the cardiovascular system are stress and sleep quality. Chronic nervous tension and constant lack of sleep contribute to the release of hormones that raise blood pressure and blood sugar levels. Relaxation techniques and meditation help reduce stress, and sleep duration should be 7-9 hours per day. Why it is important to undergo medical check-ups One change in lifestyle is not enough for prevention: it is necessary to regularly monitor health status. Early identification of risks is also facilitated by medical check-ups. During examinations, specialists measure blood pressure, determine cholesterol and glucose levels in the blood, calculate body mass index, and assess overall cardiovascular risk. In some cases, more in-depth examinations may be required. In particular, a lipoprotein (a) test helps identify genetic predisposition to atherosclerosis. An elevated level of this indicator is an independent risk factor and is not always reflected in the standard lipid profile. If a patient is found to have a high risk or has already been diagnosed with hypertension, diabetes, or dyslipidemia, the doctor may prescribe medication therapy. It is not advisable to independently cancel prescribed medications—any changes in treatment should be coordinated with the attending physician. Preventing heart and vascular diseases requires constant attention; however, one can start with simple changes. Daily walks, reducing salt intake in the diet, and timely medical check-ups help reduce existing risks and maintain cardiovascular health. Since 2025, at the direction of the President of the Russian Federation, Vladimir Putin, a national project "Long and Active Life" has been implemented. The goals of this project include conducting preventive medical examinations and check-ups. In turn, the national project "Long and Active Life" aims for an expected increase in life expectancy by 2030 and involves updating clinics, outpatient clinics, and rural health posts, as well as attracting qualified medical personnel to medical institutions. NIA "Nizhny Novgorod" has channels on Telegram and MAX. Subscribe to stay updated on major events, exclusive materials, and timely information. Copyright © 1999—2025 NIA "Nizhny Novgorod". When reprinting, a hyperlink to NIA "Nizhny Novgorod" is mandatory. This resource may contain materials 18+