Among prevention strategies for cardiovascular disease, we distinguish between a population-based strategy and a high-risk strategy, including secondary prevention.

A population-based strategy consists primarily of tackling lifestyle risk factors by broadly influencing public awareness and creating the conditions for physical activity, healthy eating and smoking cessation. By incorporating these principles and changing existing lifestyles, it is possible to lower blood pressure andcholesterol levels, which significantly reduces mortality. Thanks to the application of this strategy (reduction in the consumption of animal fats and red meat, increase in the consumption of vegetable fats, fruit and poultry), there was a reduction in mortality from cardiovascular disease of approximately 42% between 1991 and 2008.

Therefore, it is extremely important to modify those factors that we can realistically influence and that can protect us or significantly reduce the risk of disease. Among the most basic and yet extremely important factors in reducing the risk of disease is an adequate diet.

The basic dietary recommendations issued by the Institute of Food and Nutrition tell us what to eat and in what quantities in order to enjoy good health for as long as possible:

1. Meals should be eaten regularly (every 3-4 hours).
2. Vegetables and fruit should be eaten as often as possible and in as large a quantity as possible (min. 400 g per day).
3. Cereal products have an important place in the diet, so choose whole-grain products that provide B vitamins, minerals and dietary fibre.
4. It is recommended to consume 2 glasses of milk a day. It can be replaced by yoghurt, kefir or partly cheese.
5. The consumption of meat, especially red meat, and processed meat products should be limited to 0.5 kg per week. The consumption of fish, pulses and eggs is recommended.
6. Consumption of animal fats should be limited and replaced by vegetable oils. It is recommended to avoid harmful trans isomers of unsaturated fatty acids, as they increase the concentration of LDL cholesterol.
7. Sugar and sweets should be limited as they contribute to the development of overweight and obesity, and consequently to type 2 diabetes.
8. Do not add salt to your food, and when shopping, choose products with low levels of table salt.
9. Be sure to drink water, >1.5 l per day.
10. It is recommended not to consume alcohol.

In addition, physical activity of at least 150 min/week is recommended for the prevention of cardiovascular disease.

The high-risk strategy, on the other hand, refers to people with a higher risk of card iovascular disease than the average risk in the population, who require more intensive management. This group of people includes patients with known cardiovascular disease, diabetes, chronic kidney disease and those with a significantly elevated single risk factor.

Whichever group you are in, remember to implement the above principles as much as possible to minimise your risk of cardiovascular disease.