Risk factors and prevention strategies of cardiovascular diseases

Currently, the rate of incidence and prevalence of non-communicable diseases such as diabetes and cardiovascular diseases, is alarming. This is mainly due to the shifting lifestyle of majority of the people.

Cardiovascular diseases affect the heart and blood vessels due to progressive effect of atherosclerosis in the arteries. This occurs when residues containing lipoproteins, cholesterol, and calcium form on the surfaces of blood vessels forming clots.

After progression this destructs the blood flow and tissues are deprived of oxygen and nutrients. This now leads to the symptoms of cardiovascular heart diseases. Common examples are; coronary heart disease, stroke and heart attack consequently.

Risk factors of cardiovascular diseases

• High salt (sodium chloride) intake – excess sodium draws water into the blood circulation causing high volume of blood to be pumped. Salt also makes the arteries wall rigid leading to high blood pressure.
• High blood cholesterol – too much cholesterol causes narrowing of the blood vessels. Bad cholesterol is mostly found in animal based products or from saturated and trans-unsaturated fatty acids.
• Smoking cigarettes- nicotine stimulates production of certain body chemicals which raise the pulse rate and forced the heart contraction.
• Reduced physical activity- energy from food is not expended. Stored in form of fats
• Obesity- this is a disease on its own but is one of the key risk factors for cardiovascular diseases too.
• Alcohol-has higher caloric density than proteins or carbohydrates and is a major source of empty calories.
• Family history

Prevention and nutrition management of cardiovascular diseases

• Reduce sodium intake – limit sodium intake to <6g/day which is 2400mg per day. Therefore chose food low in sodium or limit the salt added to food.
• Consume a diet rich in variety of fruits and vegetables- high in nutrient, low in calories.
• Dietary patterns high in whole grains- they provide complex carbohydrates, vitamins, minerals and fiber. This provides antioxidants and folic acid among other micro nutrients which are crucial in controlling abnormal homocysteine levels.
• Diet high in fiber and low in harmful cholesterol
• Physical activity- it helps in balancing cholesterol levels, insulin sensitivity, and vascular reactivity. This means engaging in either moderate or intense exercises daily.
• Prevent and control obesity-Limitation of dietary fats and alcohol (7kcal/g) is effective means to reduce both energy density and total energy. The diet should be within ≤30% of total kilocalories as fat to predict a weight loss of ½ kg per week.

Do you think at individual level, you can try and watch out for the risk factors and work on preventing these lifestyle disease?