Heart Disease (often referred to as cardiovascular disease) is a common term that includes a range of cardiovascular disorders.
These conditions include the following well-known health concerns:
- Stroke
- Coronary heart disease
- Peripheral arterial disease
- Heart attack
Heart disease is still sadly a leading cause of death around the globe, despite being largely preventable and manageable with medication and healthy lifestyle changes.However, the disease remains responsible for a staggering 17 million deaths per year worldwide.
Here’s a proven fact. Your lifestyle impacts your risk of developing heart disease. So, you may not control your genetics, the hereditary predisposition to heart disease. However, you can change lifestyle factors that contribute to a healthy heart.
Today, we will highlight the risk factors that are the main causes of reduced heart health and suggest the improvements you can make to lower your risk.
Five of the Most Common Causes of Heart Disease:
1 – High insulin level
An elevated intake of processed carbohydrates corresponds to a high insulin level, and that can spell big trouble.
Refined carbohydrates usually increase your blood sugar levels and lead to excessive insulin production in the pancreas. This condition makes you susceptible to other conditions such as diabetes and obesity.
Cook a heart healthy diet that is high in fiber and lower in simple carbohydrates, such as sugar, to decrease your insulin levels consistently.
2 – High blood pressure
High blood pressure, known medically as hypertension, is one of the most significant risk factors.
The condition is oftentimes called “The Silent Killer” because it often has no evident symptoms. Undiagnosed high blood pressure can lead to complications like a heart attack or stroke, because it pollutes your blood vessels and other organs, including the kidney, the brain and the heart itself.
Over time, high blood pressure causes the arteries to constrict and harden, hampering consistent delivery of blood to the heart or even to the brain. Of course, inadequate blood flow to these vital organs can lead to a heart attack or stroke.
High sodium (salt) intake, physical inactivity, heavy drinking and poor sleep habits are some of the factors that trigger high blood pressure.
Check for high blood pressure about every six months, particularly if you are at an increased risk due to genetic pre-disposition for developing hypertension.
You can prevent hypertension by exercising for about 30 minutes daily, three to four days per week.
3 – Smoking
Smoking increases your odds of developing heart disease or suffering a stroke or a heart attack.
It makes sense. Think about why smoking is addictive to so many people in the first place—not the tobacco itself, but a highly addictive chemical added called nicotine.
Researchers have warned those who smoke for years of rising blood pressure from nicotine use.What is less well-presented, however, is the fact that carbon monoxide is present in tobacco smoke.
That carbon monoxide reduces the oxygen concentration in your blood. In turn, the lack of oxygen inputs more pressure on your heart muscles to pump more and ensure adequate oxygenation of the body.
Sometimes nicotine can also result in a blood clot, making you a likelier candidate to develop heart disease.
If you need help with smoking cessation, chat with your doctor about your nicotine addiction. He or she will likely suggest support groups, drugstore nicotine patches or perhaps write a prescription for a medication that will help you quit your habit.
4 – Physical inactivity
If you do not exercise enough, you increase the odds of suffering from a stroke or heart attack than if you regularly exercise. Participating in exercise or sports helps control cholesterol, reduces your blood pressure, controls blood sugar to prevent diabetes, and burns extra calories, which is vital for weight management.
Regular light to moderate exercise can also assist to strengthen the heart muscles while and ensure the efficiency and flexibility of your arteries.
5 – High cholesterol level
Your liver produces the good cholesterol that your body needs for the formation of cell membranes and aids in production of hormones.
However, if the cholesterol level is too high, your arterial walls will develop cholesterol, which narrows the blood vessels.But what causes this excessive amount of cholesterol?Excessive intake of fatty and unhealthy foods, primarily saturated fats from animals.
We call this buildup “plaque.” That plaque build-up means decreased blood flow to the organs, especially the heart, which can cause chest pains.In addition, this often leads to a heart attack when the veins are completely clogged.
The silver lining. You can do this easily reduce that build-up by swapping out higher fat meats for turkey, fish, or tofu. Here’s a recipe for inspiration: a delicious veggie and turkey chili that leaves beef out of the equation.
Final Thoughts on Avoiding Heart Disease
Although family history of heart disease is beyond your control, you manage your circumstances and risk factors by developing healthy habits such as the following:
- Exercise regularly
- Stop smoking…NOW!
- Nourish your body with healthy food choices
- Maintain a healthy weight (which becomes easier when you are exercising and eating well)
These positive changes in life can also affect your wellbeing in additional ways.You will sleep better, lower your diabetes risk and regain your stamina.Remember, it is not too late to begin your journey to heart health.
Start by having an open, honest chat with your doctor and adopt healthy life choices.