How to Prevent cardiovascular diseases

Cardiovascular diseases are the leading cause of death globally, accounting for nearly one-third of all global deaths. Of these, the majority, about 85%, are due to heart attack and stroke. A key finding from studies is that most cardiovascular diseases can be prevented through lifestyle and environmental modifications.

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In this blog post, Gauze explores effective ways to protect your heart and prevent cardiovascular diseases.

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Factors influencing cardiovascular diseases

• Genetics and family history

When family traits are passed from one generation to another through genes, it is referred to as heredity. Genetic factors, such as those associated with high blood pressure and heart disease, increase the risk of these conditions. When heredity combines with unhealthy life choices, the risk increases manifold.

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• Age and sex

Both men and women can suffer from heart disease equally, and the risk increases with increasing age.

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The risk factors

• Diabetes mellitus

The buildup of blood sugar in the blood raises the risk of heart disease.

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• Obesity

It is the excess deposition of fat in the body that is linked to high levels of bad cholesterol and low levels of good cholesterol. Obesity is a cause of high blood pressure, diabetes, and heart disease.

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The Silent Risk: Cholesterol and blood pressure

• High blood pressure

It is referred to as the silent killer, as it produces no symptoms. Uncontrolled blood pressure damages the blood vessels and raises the risk of a heart attack.

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• High blood cholesterol

Cholesterol, produced in the liver and also obtained from the food we eat, is a waxy fat substance. Excess cholesterol deposition narrows arteries, decreasing the blood flow to all parts of the body. Its levels do not cause any signs or symptoms and can be assessed only by a simple lipid profile blood test.

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• LDL (low-density lipoprotein) cholesterol is bad cholesterol, which causes plaque  buildup in arteries
• HDL (high-density lipoprotein) cholesterol is good cholesterol, as it protects against heart disease

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Healthy lifestyle habits

Lasting habits create a healthy lifestyle. Eating right, maintaining a healthy weight, exercising regularly, and managing both mental and physical health are small steps that have a significant impact on overall well-being. While there is no cure for cardiovascular diseases, adopting a heart-healthy diet plays a vital role in managing risks and protecting the heart.

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Taking a healthy diet

The types of diet advised are the DASH diet and the Mediterranean diet

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The DASH diet (Dietary Approaches to Stop Hypertension) is a flexible and balanced eating plan designed to support a healthy heart.   

• It includes fruits, vegetables, whole grains, and low-fat dairy products, as well as fish, poultry, and nuts.
• It limits high-sodium salt foods, high sugar, and saturated fat.

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The Mediterranean diet is an age-old eating plan originating from the Mediterranean region that emphasizes overall health and a balanced approach to eating.

• It allows for moderate consumption of sweets and alcohol and advises a lower intake of sodium.
• It advises whole foods, such as fruits, vegetables, whole grains, healthy fats, and lean proteins, with flexibility.
• It allows for flexibility, promotes moderation, and encourages leading a balanced and enjoyable life.

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Fresh fruits and vegetables

They contain vitamins and nutrients beneficial for heart health. These are low-calorie foods that help maintain a healthy weight. 

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The fiber present in them lowers cholesterol levels and protects the heart.

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We must eat a wide variety of fresh or frozen fruits and vegetables. However, those packed in heavy syrup contain added sugars, which contribute to high calories and should be avoided. Men and women should eat 1.5 to 2 cups of fruit and 2.5 to 3 cups of vegetables daily.

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Whole grains

They reduce the negative impact of coronary heart disease. They are nutrient-dense (those having a high concentration of beneficial nutrients for a relatively low amount of energy) and contain fiber, thus regulating cholesterol levels and blood pressure. The following grains are suggested for a healthy heart.

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• Whole-grain bread
• Quinoa
• Whole-grain pasta
• Brown rice
• Oatmeal

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Avoid white bread, frozen waffles, donuts, biscuits, egg noodles, and cornbread.

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Healthy fats

Taking fats in moderation is good for heart health. Healthy fats lower cholesterol, protecting us against heart attacks and strokes.

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Monounsaturated fats and polyunsaturated fats, which are advisable for eating, are found in olive oil, salmon, eggs, avocados, nuts, seeds, and yogurt.

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Lean proteins

We must be selective in choosing proteins that have low fat content

• Fish are rich in Omega-3 fatty acids, which help to lower cholesterol and triglycerides.  Some additional fish with health benefits include salmon, herring, and cold-water fish.
• Legumes, eggs, Tofu, cottage cheese, skinless poultry, and lean ground meat are recommended protein sources.

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Foods to avoid if you have coronary heart disease

We need to manage cholesterol, blood pressure, and weight to protect ourselves against coronary heart disease. We must

• Avoid high-fat and high-sodium foods, which include butter, gravy, non-dairy creamers, fried foods, processed foods, and junk food.
• Avoid mayonnaise, ketchup, table salt, packaged meals, and restaurant menu items.

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Doing physical activity

A sedentary lifestyle and low levels of physical activity together increase the risk of cardiovascular diseases and reduce life expectancy.

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Studies indicate that exercise influences our genes through a process called epigenetics, which does not alter the DNA itself but instead regulates gene expression to improve heart health.

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Physical activity lowers the risk of heart disease, triggering beneficial changes that are often passed on to future generations. 

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Types of exercises

• Dynamic exercises cause muscles to contract and change length as joints move. They help to increase the heart rate. Examples include running, swimming, and cycling.
• Static exercises involve muscles contracting while maintaining their length, with minimal or no joint movement. They raise blood pressure, for example, through exercises like planks and weight holding.

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Exercises can also be grouped into

• Aerobic exercises, which use oxygen to supply energy to the muscles, include walking, jogging, and dancing.
• Anaerobic exercises rely on stored energy with minimal oxygen, and they are typically used in short bursts of intense effort, such as sprinting or heavy lifting.

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Exercise intensity varies, ranging from low to moderate to high. It depends on a person’s fitness level and maximum capacity.

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Duration of exercises

It is advisable to perform physical activity for a duration of

• 150 minutes a week of moderate aerobic exercise
• 75 minutes a week of vigorous aerobic activities
• Two or more strength training sessions a week

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Managing body weight

Abdominal fat, determined by waist circumference and BMI, increases the risk of mortality. Body weight causes cardiovascular diseases not only indirectly through hypertension or diabetes, but also by itself.

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When determining body fat distribution, it is essential to remember that general obesity is measured by BMI, and waist circumference reflects the potential harm of abdominal fat. Belly fat is a significant predictor of cardiovascular risk.

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Losing weight through a combination of diet and exercise improves overall health, reduces inflammation, and enhances blood vessel function. Bariatric surgery (weight loss) also helps to prevent cardiovascular diseases.

• We must assess the waist circumference ratio to assess our heart risk.
• Adopt sustainable lifestyle habits (including diet and exercise) and acknowledge their limitations.

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Some important measures

‍A Body Mass Index (BMI) of 25 or higher is considered overweight. 

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Waist-Hip Ratio (WHR) A high WHR suggests abdominal fat, which is associated with health risks. Abdominal obesity is defined as a WHR of 0.90 or greater for men and 0.85 or greater for women. A WHR above 1.0. for both sexes indicates an increased risk of health problems.

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A waist circumference of more than 40 inches for men and 35 inches for women indicates obesity.

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A 3% to 5% weight reduction lowers (triglycerides) fats in blood, lowers blood sugar, and reduces the risk of type 2 diabetes.

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Knowing this, it is important to manage our body weight.

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Avoiding harmful habits

Alcohol is a harmful substance that damages the human body. Small amounts of alcohol intake can cause coronary disease, stroke, heart failure, hypertensive heart disease, cardiomyopathy, and atrial fibrillation.

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Both men and women who consume one to two drinks per day are likely to develop hypertension.

Smoking causes changes in the heart and blood vessels. It causes

• A long-term rise in blood pressure and heart rate.
• It reduces the flow from the heart and brain.
• Reduces the amount of oxygen that reaches other body tissues.
• Raises the risk of blood clots.
• Harms blood vessels.
• Causes distress and depression.

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Not only this, the secondhand smoke exhaled by smokers and that caused by burning the end of a lit cigarette, cigar, or pipe is harmful for pregnant women, babies, and young children. It also causes.

• Irritation of the eyes, nose, and throat
• Coughing
• Bronchitis
• Chest pain.
• Increased production of phlegm in the airway.

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Recreational drugs. Their use is increasingly becoming prevalent. Continuous use of recreational drugs is associated with heart attack,  elevated heart rate, constricted blood vessels, and erratic blood pressure, which depends on the dose and underlying health.

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Managing stress

In times of stress, our body produces many hormones that prepare us for fight or flight. These hormones prepare us for the response, but chronic stress (long-standing) causes

• Increased heart rate
• Increase blood pressure
• Muscle tension
• Breathing difficulties
• Weakened immune system
• Diabetes

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Chronic stress raises the blood pressure, which makes the heart work hard and weakens its muscle, and increases the chance of a heart attack or stroke. It also impacts our behavior, causing us to make unhealthy life choices, such as addiction, smoking, overeating, and drinking. These again contribute to additional stress on the cardiac system.

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Stress reduction through mind-body practices

Ancient mind-body practices that combine gentle postures, breathing exercises, and meditation can help reduce weight, cholesterol, blood pressure, sugar levels, and stress.

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Yoga is a holistic practice that supports both body and mind and is valuable for anyone who wishes to improve cardiovascular strength.

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Prioritizing sleep

Sleep is vital for heart protection. We must aim for 7 to 9 hours of quality sleep and maintain a regular sleep schedule. Poor sleeping habits

• Raise blood pressure
• Increase inflammation
• Increase risk of cardiovascular disease

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Sleep timing quality, regularity, and daytime alertness all influence heart disease risk. Too little and too much sleep are both linked to the risk of heart disease.

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Sleep disorders such as insomnia and obstructive sleep apnea increase the risk of cardiovascular diseases.

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Regular health screening

A healthy lifestyle, including a balanced diet, regular physical activity, adequate sleep, and mental well-being, is crucial for preventing cardiovascular disease. It is essential to undergo health screenings, as they help in the early detection of diseases.

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Blood pressure, cholesterol, and blood sugar tests, along with diagnostic tests such as ECG and echocardiogram, performed by Gauze help to identify conditions like hypertension, diabetes, and dyslipidemia. 

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Conclusion

Small, consistent choices, balanced eating, regular physical activity, sufficient sleep, and effective stress management all contribute to protecting our health. True vitality comes from discipline and balance. In cardiovascular health, prevention is powerful than cure.