Heart Disease Is Largely Preventable
Cardiovascular disease kills more people globally than any other condition — yet the WHO estimates up to 80% of premature heart attacks and strokes are preventable. The key is understanding your personal risk profile and acting on modifiable factors.
The Framingham Risk Score
The Framingham Risk Score estimates your 10-year probability of developing cardiovascular disease. It considers age, sex, total cholesterol, HDL cholesterol, systolic blood pressure, smoking status, and diabetes. Use Herbafama's free heart risk calculator to get your score instantly.
The 5 Modifiable Risk Factors
- Smoking: Doubles heart attack risk — quitting begins to work immediately
- High Blood Pressure: Every 20/10 mmHg increase doubles risk
- High Cholesterol: LDL drives plaque buildup in arteries
- Diabetes: 2–4x higher cardiovascular risk
- Physical Inactivity: 150 min/week of aerobic exercise reduces mortality by 35%
💡 The Mediterranean diet reduced major cardiovascular events by 30% in the landmark PREDIMED study. Focus on olive oil, fish, nuts, vegetables, whole grains, and legumes. It's the most evidence-backed dietary pattern for heart health.
The Numbers You Need to Know
Target: blood pressure below 120/80 mmHg, total cholesterol below 200 mg/dL, LDL below 100 mg/dL, HDL above 60 mg/dL, fasting glucose below 100 mg/dL, BMI between 18.5 and 24.9, non-smoker.
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Understanding Your Blood Pressure
What the numbers mean for you
One reading isn't enough: Measure at the same time each morning after 5 minutes of rest and average 3 readings over 1 week for an accurate baseline.
If elevated: The DASH diet can lower systolic BP by 8–14 mmHg — as effective as one blood pressure medication.
⚕️ This article is for educational purposes only. Not a substitute for professional medical advice. Always consult a licensed healthcare provider.