How can I reduce the risk of cardiovascular diseases?
Written in association with:Cardiovascular diseases (CVD), such as heart attacks and strokes, are leading causes of death worldwide. Fortunately, many risk factors for these conditions can be managed or mitigated through lifestyle changes and medical interventions. Renowned consultant cardiologist Dr Kare Tang provides patients with a clear understanding of how to reduce their cardiovascular risk effectively.
Know the risk factors
Certain factors increase your risk of developing cardiovascular diseases. These include high blood pressure (hypertension), high cholesterol levels, smoking, diabetes, obesity, physical inactivity, and a family history of heart disease. Understanding these risks is the first step towards taking proactive measures to protect your heart health.
Adopting a heart-healthy diet
A nutritious diet is fundamental in reducing cardiovascular risk. Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. The Mediterranean diet, which includes plenty of olive oil, fish, and nuts, is often recommended for its heart-protective benefits. Limiting the intake of saturated fats, trans fats, salt, and sugar is also crucial. These dietary adjustments can help lower cholesterol levels and blood pressure, reducing strain on the heart.
Regular physical activity
Participating in regular physical activity strengthens the heart muscle, enhances blood circulation, and aids in maintaining a healthy weight. Strive for at least 150 minutes of moderate-intensity aerobic exercise each week, such as brisk walking, cycling, or swimming. Furthermore, adding strength training exercises twice a week can further boost cardiovascular health.
Managing stress
Chronic stress can negatively impact your heart health by increasing blood pressure and encouraging unhealthy behaviours, such as overeating or smoking. Practising stress-reduction techniques, such as mindfulness, yoga, or deep breathing exercises, can help manage stress levels effectively. Ensuring adequate sleep and maintaining a balanced work-life routine are also vital components of stress management.
Medication and regular check-ups
For some individuals, lifestyle changes alone may not be sufficient to manage cardiovascular risk factors. Medications may be prescribed to control blood pressure, lower cholesterol, or manage diabetes. You must take such medications as directed by your doctor. Regular check-ups and monitoring of your cardiovascular health are crucial to catch any issues early and adjust treatment plans as needed.
Quitting smoking
There is a strong connection between smoking and the development of cardiovascular disease. Quitting smoking can rapidly improve heart health and significantly reduce the risk of heart attacks and strokes. Numerous resources and support systems are available to help you quit smoking, including counselling, nicotine replacement therapy, and prescription medications.
Maintaining a healthy weight
Being overweight or obese increases the risk of developing conditions that strain the cardiovascular system, such as hypertension, diabetes, and high cholesterol. Adopting a balanced diet and regular physical activity can help achieve and maintain a healthy weight. Even a modest weight loss of 5-10% of your body weight can have substantial health benefits.
Alcohol consumption
While some studies suggest that moderate alcohol consumption may have a protective effect on the heart, excessive drinking can lead to high blood pressure, heart failure, and other cardiovascular problems. If you decide to drink, limit your intake to moderate levels—no more than one drink per day for women and up to two drinks per day for men.
Taking proactive steps to reduce cardiovascular risk can significantly enhance your quality of life and longevity. By understanding and managing your risk factors, embracing a healthy lifestyle, and adhering to medical advice, you can protect your heart and enjoy a healthier future.
If you would like to learn more about cardiovascular risk prevention, book a consultation with Dr Tang via his Top Doctors profile today.
