According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for both men and women. The term cardiovascular disease (CVD) encompasses several ailments affecting the heart and blood vessels such as hypertension (high blood pressure), coronary artery disease (heart attack and angina), heart failure, stroke, and congenital cardiovascular defects.
Many of these problems are related to the build-up of plaque in artery walls, a condition known as atherosclerosis. Atherosclerosis usually begins with the accumulation of cholesterol along the inner walls of arteries. As the plaque enlarges, artery walls lose elasticity and the passage is narrowed. This reduces blood flow, increasing blood pressure, which puts a strain on the heart and creates further damage. If the condition is not reversed or controlled, it can lead to heart attacks or strokes.
Risk factors
Risk factors are conditions or habits that raise the risk of developing CVD. However, heart disease is rarely caused by a single factor. Actually, risk factors are usually found in clusters, which make the condition more critical. For example, having three risk factors may increase the chance of developing heart disease to more than one in twenty.
Among all risk factors, there are a few that you can’t control. Men are at higher risk, as well as post-menopausal women. Age is another risk factor. Men older than 45 and women older than 55 are at increased risk. In addition, having a family history of heart disease also increases your risk.
However, there are many risk factors that may be controlled or, at least, managed. Those risk factors are: smoking, poor dietary habits, stress, sedentary lifestyle, diabetes, high blood pressure, high LDL-cholesterol, low HDL-cholesterol, and obesity.
Prevention and risk management
Making dietary and lifestyle changes may help you reduce your risk of developing heart disease. However, it is important to understand how these factors act in order to know what needs to be changed.
The LDL-cholesterol (a.k.a. bad cholesterol) is associated with plaque build-up, while the HDL-cholesterol (a.k.a. good cholesterol) is responsible for removing cholesterol from the bloodstream, which has a protective effect against heart disease. Thus, managing blood cholesterol is an important step toward heart health. To reduce LDL-cholesterol it is recommended to limit the consumption of cholesterol, saturated fat and trans fat. Increasing HDL levels may be achieved through increasing the intake of fiber, soy foods and omega-3 fatty acids. Also, regular exercise is considered to be the most powerful way to improve HDL.
High blood pressure makes atherosclerosis worse because it puts the artery walls under too much stress. High blood pressure may be controlled through lifestyle modifications such as regular exercise and a heart-healthy diet, weight management, and medications.
Nicotine constricts blood vessels and makes the heart work harder, while carbon monoxide reduces blood oxygen and damages blood vessels. In addition, research shows that smokers usually have lower HDL levels than nonsmokers. Therefore, if you care about your heart, stop smoking.
According to the American Diabetes Association, “people with diabetes have a higher-than-average risk of having a heart attack or stroke.” Monitoring blood sugar in order to keep the condition in check is vital. Also, people with diabetes are advised to maintain a healthy weight, follow a proper diet, and exercise regularly.
Heart disease is more common in individuals subjected to chronic stress. Stress may be managed through the practice of relaxation techniques and regular physical activity. It is also recommended that people avoid caffeine and alcohol.
Heart-healthy habits
The following are lifestyle habits that can help you reduce your risk for CVD:
- Read package labels when shopping, and choose foods with the lowest amount of saturated fat, trans fat, and cholesterol. Keep in mind that 5% or less is considered low, while 20% or more is high. Trans fats should be kept to a minimum, and be aware that hydrogenated or partially hydrogenated oil are synonyms for trans fat.
- Choose fat-free or low-fat milk and dairy products.
- Use monounsaturated and polyunsaturated fats (olive, canola, and vegetable oils) instead of saturated fat (butter, lard).
- Opt for skinless chicken, lean cuts of meat, and fish more often. Legumes, nuts, and meat replacements such as tofu are also excellent sources of protein that are low in saturated fats.
- Eat more fiber, especially soluble fiber from oats, apples, oranges, and grapes. Diets rich in fiber may lower total cholesterol.
- Eat more fruits and vegetables. They are rich in antioxidants that may protect body cells from damage. Strive for at least five servings per day.
- Limit sodium intake in order to control blood pressure.
- Maintain an active lifestyle. Get at least 30 minutes of moderate-intensity exercise most days of the week.
References
Boyle, M. and Long, S. Personal Nutrition. Belmont, CA: Wadsworth Cengage Learning. 2010.
“Stress and Heart Disease, Type A Behavior and Heart Disease, Prevention and Treatment of Heart Disease, Heart Disease and Job Stress.” The American Institute of Stress. Available at http://www.stress.org/topic-heart.htm. Accessed in Dec. 2011.
Thompson, W., et al, eds. ACSM’s Guidelines for Testing and Prescription. Baltimore, MD: Woters Kluwer and Lippinicott Williams & Wilkins. 2010
“What Is Cardiovascular Disease?” American Heart Association. Available at http://www.heart.org/HEARTORG/Caregiver/Resources/WhatisCardiovascularDisease/What-is-Cardiovascular-Disease_UCM_301852_Article.jsp#. Accessed in Dec. 2011.