Approximately 19 people in Singapore die of cardiovascular diseases (heart attacks and strokes) every day. In 2020, cardiovascular diseases accounted for 31.7% of all deaths. Thus, almost one in three Singaporean deaths are due to heart diseases or strokes.
As a result of the build-up of fat-soluble plaques in arteries (atherosclerosis), cardiovascular disease is preventable through an increased physical activity schedule and a healthy eating pattern.
When a person has an unhealthy diet and lacks regular exercise, adipose tissue or fatty tissue can accumulate around the heart. Adipose tissue which is located on both the epicardium and the pericardium causes heart disease. Evidence has shown that epicardial adipose tissue contributes to the development of fatty plaques in atherosclerosis and limits blood flow to the heart.
Despite the fact that little is known about the role pericardial adipose tissue plays in heart function, study shows that it has only been linked to cardiovascular risk factors, coronary calcification, and the incidence of coronary heart disease.
Therefore, to reduce the risk of developing cardiovascular disease, it is recommended to follow a healthy diet and engaging in exercise, since both of these lower blood pressure and reduce cholesterol levels
The Medicine and Science in Sports and Exercise (MSSE) published a study in 2017 that analysed data from more than 35,000 people over a decade.
People who engaged in any level of resistance training reduced their risk of cardiovascular disease (17 percent), including heart attacks, strokes, coronary artery bypass graft surgery, an angioplasty, and death from cardiovascular disease.
Similarly, a 2019 study (also published in MSSE) found that resistance training could decrease cardiovascular disease, including heart attacks and strokes, and increase longevity.
It was found that performing resistance training for less than an hour per week led to a 40 to 70 percent reduction in cardiovascular disease and all-cause mortality without having to perform aerobic exercise.
As resistance training increases lean muscle mass, it gives your cardiovascular system places to send the blood being pumped. This in turn results in less pressure on your arteries, which reduces your chances of heart problems.
Staying heart healthy for years to come can be achieved with consistent resistance training.
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