Prevention is the best strategy when it comes to Ischaemic heart disease (IHD) – a major contributor to the global disease burden, with devastating consequences in terms of human life and health, writes Dr Jennifer Chao (MD), a Clinical Instructor in the Department of Medicine at NYU Grossman School of Medicine, writes in Eat This Not That.
Globally, millions die every year due to heart disease. Neglected or undiagnosed heart conditions can lead to heart attacks, strokes, and blood clots.
A study by the American Heart Association has shown that although the majority of clinical CardioVascular Disease (specifically Coronary Artery Disease and Stroke) events occur at middle and older ages, atherosclerosis begins in childhood and cardiovascular health among adolescents aged 12 to 19 years is alarmingly poor.
Most young people do not consider the fact that it is important to eat and drink healthy, and not ignore their body’s need for activity, elimination of stress etc.
Dr Jennifer Chao says that in the US there was initially a decline in heart disease, resulting from decreased smoking and treatments for high cholesterol. But the trends now show increased cardiovascular deaths — blamed largely on a rise in diabetes and obesity.
Dr Chao lists in ETNT 6 factors to watch:
1. High Cholesterol: While it is right that our body needs some amount of cholesterol to run the heart, most of us are guilty of loading our systems with way too much of the stuff. And where does the excess fats stock go? Courses through our blood and stocks to the walls of the blood vessels. Long-term exposure to high cholesterol can lead to heart disease and clogged blood vessels. Some amount of unsaturated fat is fine but you must reduce saturated fat and trans fat. One simple way of doing this is by using liquid plant oils (such as olive oil or canola oil) rather than tropical oils (like coconut oil) or animal fat (such as butter or lard) in your cooking, advises Dr Chao.
2. High Blood Pressure: Hypertension is a silent killer. Our heart pumps blood with strength that fluctuates according to the situation. For example, if a tiger were chasing you, you need more Oxygen to run, so your heart will beat faster and raise the pressure of the flow – felt by the dilated walls of the arteries and the veins. But if your blood pressure is high most of the time – a tiger or no tiger – it must be explored by a doctor. Is it too high a salt intake? Or stress that you are suffering? Elevated blood pressure over time can thicken your heart muscle. One simple way of preventing high blood pressure is by decreasing salt intake.
3. Diabetes and Obesity: While Type 1 diabetes is often congenital, Type 2 Diabetes is mostly a result of wrong lifestyle choices. Diabetes doubles your risk for heart disease including strokes and leads to other complications like kidney failure, nerve damage and blindness. Over time, high blood glucose from diabetes damages the blood vessels and nerves in your body. Dr Chao advises that we must eliminate the extra sugar in our diets. Sugar is often called white poison. Consuming excess added sugar, especially from sugary beverages, increases your risk of weight gain and can lead to visceral fat accumulation. High-sugar diets can lead to obesity, inflammation and high triglyceride, blood sugar and blood pressure levels — all risk factors for heart disease.
4. Unhealthy Diet: We do not think twice before ordering a meal when we wish to eat out. While one specifies ingredients to add – such as jalapenos, olives, capsicum etc… how many of us say no to the added cheese, or the triglycerides in the baked base? Our diets are typically high in sugars, animal fats, processed foods, trans fats and salt. Needless to add that all this is contributing to the rise of diabetes and obesity. Next time you want to order processed foods like pizza, pastry, meat, etc. go for natural foods like fruits and vegetables – instead. The Mediterranean diet, which consists of fish, whole grains, nuts, and vegetables has been proven to reduce cardiovascular risk.
5. Lifestyle and Stress From Work: We’re all stressed at some time – stressed at work, stressed when facing exams, stressed when experiencing life difficulties. Some amount of stress is good as a motivation or propeller to our destination. But chronic stress can lead to high blood pressure and poor lifestyle habits such as overeating, smoking, and decreased physical activity. Stress can really kill us slowly if we don’t know how to handle it. It is important to be mindful of your stress level and to incorporate techniques such as therapy sessions, exercise, or meditation into your daily routine.
6. Lack of Exercise and a Sedentary Life: Before the COVID-19-induced lockdowns and work-from-home model came into force, people took long commutes to work and were far more active. While social distancing and isolating have been critical during the COVID-19 pandemic, it has also led to a more sedentary lifestyle. From time to time, health authorities reiterate that to stay healthy, we all need 150-180 minutes per week of moderate to intense activity. Sitting is the next smoking. But those of us who wish to use excuses to not move, invite heart trouble. Change in small steps. Take the stairs. Fetch the newspaper from the stands instead of getting it dropped. Check on the plants in the garden. Run errands. Walk the dog. Your heart will thank you.
The Bottom Line: It’s your heart, your health, and your choice. Pay attention to the 6 factors listed above. Ensure that your heart health stays good. There are other battles to be fought in life.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
