Understanding Cardiovascular Health and Balanced Diets
Point 4: Cardiovascular Health Assessments
Electrocardiogram (ECG)
The contraction of the heart begins with small electrical discharges that are automatically generated by a group of muscle cells, called the pacemaker, located in the right atrium. These impulses are transmitted specifically to the rest of the heart, causing its contraction, first the atria and then the ventricles. The ECG is a graphic record of the electrical activity of each cardiac cycle. During pumping, a familiar pattern of electrical change occurs that accurately reflects the operation of the heart. These electrical pulses are harvested from electrodes glued to the body’s surface. The heart activity, represented by characteristic waves, can thus be evaluated instantly on a TV monitor or be printed on graph paper for later study. An ECG is obtained to detect changes in the conduction of electrical impulses and associate them with certain diseases.
Measurement of Blood Pressure
Blood pressure is measured with a device called a sphygmomanometer, which measures the pressure that blood causes on the walls of the arteries. Two values are obtained:
- Maximum or systolic pressure: The maximum pressure in the artery wall when the heart contracts (systole) and thrusts blood throughout the body.
- Minimum or diastolic pressure: The minimum pressure on the wall of the artery when the heart is relaxed (diastole).
Hypertension is considered when the maximum pressure is over 140 mmHg or the minimum is over 90 mmHg.
Blood Tests
Blood tests require taking a small blood sample, which is usually extracted from a vein in the inner region of the elbow. Depending on the information you want to obtain, different types of analysis are performed, such as a blood count and biochemistry.
Point 5: Maintaining a Balanced Diet
A balanced diet includes all the food we take in our daily diet. These foods are extremely varied, and cooking them may make our diets more diverse, but not all are healthy. A healthy and balanced diet has all types of nutrients in adequate quantities to keep our body in good condition and to achieve or maintain adequate weight.
Watch the Fat
The energy that provides a balanced diet must come primarily from carbohydrates (cereals, vegetables, etc.) by 55%. The rest is provided by lipids (fats) at 30% and protein at 15%. However, the following should be taken into account:
- Fat contains a lot of energy: One gram of fat provides twice the energy as one gram of carbohydrates or proteins.
- Saturated fats: Fats of animal origin (and trans fats) increase the concentration of LDL cholesterol in the blood.
- Unsaturated fats: Most vegetable fats are healthier, although their excess may promote obesity.
The Mediterranean Diet
The Mediterranean diet is an example of a balanced diet. It is characterized by:
- The base of the food consists of carbohydrates provided by:
- Fruits and vegetables
- Grains like rice and its derivatives, such as bread or pasta (preferably whole grains)
- Legumes such as lentils or beans
- Proteins are derived more from fish than meat.
- The main fat used is olive oil, both for cooking and flavoring foods.
The Mediterranean diet is considered very healthy because it has an adequate amount of carbohydrates rich in fiber, natural vitamins, and healthy fats from olive oil and fish.