Milmedika

The European Society of Cardiology (ESC) has created a straightforward yet highly effective formula for preventing cardiovascular diseases:

0 – 3 – 5 – 140 – 5 – 3 – 0

Each number represents an essential health guideline:

• 0 – No smoking
• 3 – Three kilometers of walking daily
• 5 – Five meals a day
• 140 – Maximum systolic blood pressure
• 5 – Upper limit for total cholesterol (mmol/L)
• 3 – Upper limit for "bad" (LDL) cholesterol (mmol/L)
• 0 – No excess blood sugar or weight

Breaking down the formula

0 – No smoking

Quitting smoking is crucial, as it’s one of the biggest risk factors for heart disease. Even reducing exposure to secondhand smoke makes a difference.

3 – Three kilometers of walking daily

Regular physical activity, like walking, helps maintain heart and blood vessel health. Just a 30-minute walk can lower cardiovascular risks.

5 – Five meals a day

Balanced, regular meals keep energy levels stable and help maintain a healthy weight, reducing strain on the heart.

140 – Maximum systolic blood pressure

Your top blood pressure number should stay below 140 mmHg. High blood pressure raises the risk of heart attacks and strokes.

5 – Upper limit for total cholesterol

Keep total cholesterol under 5 mmol/L. Elevated levels can narrow arteries and increase heart disease risk.

3 – Upper limit for LDL cholesterol

LDL, or “bad” cholesterol, should not exceed 3 mmol/L to protect your heart and arteries.

0 – No excess blood sugar or weight

• Fasting blood sugar should be below 6.1 mmol/L.
• Body Mass Index (BMI) should be under 25 to lower the risk of diabetes and heart disease.

What’s your formula?

Take a moment to reflect: how does your daily routine measure up to these recommendations? Even small lifestyle changes can make a significant difference in protecting your heart and improving overall health.