Are you at risk of Cardiovascular disease?

Cardiovascular disease (CVD) is one of the leading causes of death worldwide. The good news is that it is preventable by improving your lifestyle — like eating whole unprocessed foods and avoiding ultra processed foods, getting better sleep, reducing alcohol, exercising regularly, and quitting smoking — you can significantly improve your heart health.
What is cardiovascular health?
Your cardiovascular health refers to the overall well-being of your heart and blood vessels, including heart function, blood pressure, cholesterol levels, blood sugar regulation, and vascular integrity.

Maintaining a healthy cardiovascular system is crucial for long-term health. Good cardiovascular health can help reduce the risk of diseases such as coronary heart disease and stroke, slow cognitive decline, and increase life expectancy.

Common indicators of cardiovascular health include office or lab-based tests such as blood pressure and cholesterol levels, as well as metrics, such as resting heart rate and heart rate variability. 

Lifestyle habits are well within your control.

Risk factors for cardiovascular disease: 

·       Family history of heart disease

·       smoking

·       Alcohol consumption 

·       Poor diet

·       High blood pressure

·       High cholesterol

·       Diabetes

·       Obesity

·       Sedentary lifestyle 

·       High stress 

·       Poor dental health 

4 things you can control right now to improve your cardiovascular health

1.Eat a diet of whole unprocessed foods

Your diet should be rich in fruits, vegetables, legumes, nuts, fish, organic meats, and healthy fats, and is optimal for reducing cardiovascular disease (CVD) risk. A 2007 study found that people following this diet had a 50 to 70% lower risk of recurrent heart disease.

Additionally, avoid foods that are high in table salt, and sugar, such as soft drinks, french fries, burgers, donuts, and fruit juice.  These types of foods can potentially increase arterial stiffness and CVD risk.

2. Limit alcohol 

It would be advisable to avoid regular drinking for cardiovascular health. Alcohol use is linked to hypertension, coronary heart disease, stroke, and cardiomyopathy. 

Binge drinking, typically defined as consuming five or more drinks in two hours for men or four or more drinks for women, is particularly harmful. Research has shown it increases the risk for high blood pressure, higher body mass index, elevated triglyceride levels, and inflammatory markers.

3. Exercise regularly

Regular physical activity enhances cardiovascular health by improving blood circulation, strengthening the heart muscle, and reducing arterial stiffness. Exercise also improves the performance of the inner lining of the blood vessels, which contributes to arterial flexibility and a lower CVD risk. Aim to do some moderate intensity aerobic exercise( example: walking, jogging, cycling, swimming) 2-3 times per week for 30 minutes. Strength training 2-3 times per week also has been found to improve cardiovascular health.

 4. Manage stress 

Chronic stress takes a toll on your heart, increasing your CVD risk. Manage stress with habits like meditation, breathing exercises, exercise, sleeping well, spending time in nature, grounding and social connections.