How to lower your risk of Cardiovascular Disease

Cardiovascular diseases (CVD), such as heart attacks and strokes, are some of the leading causes of death globally. Fortunately, many of the factors contributing to these diseases can be controlled through lifestyle changes and medical intervention. Consultant cardiologist Dr. Kare Tang offers insights on how to effectively lower cardiovascular risk.

Understand the Risk Factors

Several factors can increase your chances of developing CVD, including high blood pressure (hypertension), elevated cholesterol levels, smoking, diabetes, obesity, lack of physical activity, and a family history of heart disease. Recognizing these risks is the first step toward taking the necessary precautions to safeguard your heart health.

Follow a Heart-Healthy Diet

One of the best ways to lower your cardiovascular risk is by adopting a nutritious diet. Food groups such as fruits, vegetables and whole grains as well as goods continuing lean proteins and healthy fats are preferable. The Mediterranean diet, rich in olive oil, fish and nuts, is highly regarded for its heart-health benefits. It’s important to reduce or avoid the intake of saturated fats, trans fats, salt and sugar. These dietary adjustments can help manage cholesterol levels and blood pressure, easing strain on the heart.

Engage in Regular Exercise

Regular physical activity is vital for heart health. It strengthens the heart muscle, improves blood circulation and helps maintain a healthy weight. Aim for at least 150 minutes of moderate aerobic activity each week such as brisk walking, cycling or swimming. Incorporating strength training exercises twice a week can provide additional cardiovascular benefits.

Manage Stress Levels

Chronic stress can negatively impact heart health by increasing blood pressure and promoting unhealthy habits, such as overeating or smoking. Practicing stress management techniques like mindfulness, yoga and deep breathing can help alleviate stress. Additionally, ensuring adequate sleep and achieving a healthy work-life balance are essential for managing stress effectively.

Using Medication and Attend Regular Check-Ups

In some cases, lifestyle changes may not be enough to fully manage cardiovascular risk. Medications may be prescribed to control conditions like high blood pressure, high cholesterol or diabetes. It’s important to follow your Consultant’s guidance and take medications as directed. Regular medical check-ups are essential to monitor heart health and catch potential issues early, allowing for timely treatment adjustments.

Stop Smoking

Smoking is a major contributor to the development of cardiovascular disease. Quitting smoking can dramatically improve heart health and reduce the risk of heart attacks and strokes. Various resources are available to help you quit, including counselling, nicotine replacement therapies and prescription medications.

Maintain a Healthy Weight

Being overweight or obese increases the likelihood of developing conditions that burden the cardiovascular system such as hypertension, diabetes and high cholesterol. By following a balanced diet and staying physically active, you can reach and maintain a healthy weight. Even losing just 5-10% of your body weight can lead to significant health improvements.

Limit Alcohol Consumption

While some research suggests that moderate alcohol intake may offer heart-protective effects, excessive drinking can increase blood pressure and lead to heart failure or other cardiovascular issues. If you choose to drink, do so in moderation – up to one drink per day for women and two drinks per day for men.

Summary

By taking active steps to manage your cardiovascular health, you can significantly improve both your quality of life and longevity. Understanding and managing your risk factors, adopting a heart-healthy lifestyle and adhering to medical advice can help protect your heart and lead to a healthier future.

If you are concerned about your heart health, get in touch with our expert cardiologists.

Article produced by Dr Kare Tang, Consultant Cardiologist.