Cardiovascular disease, sometimes referred to as heart disease, is the number one killer in our county. It includes a wide range of diseases that involve the heart and blood vessels (arteries). These problems are often due to the development of atherosclerosis, or plaques, which are collections of fat and cholesterol that build up and cause narrowing in blood vessels. Over time, this build-up can cause narrowing of the arteries throughout the body and, if arteries becomes blocked, can lead to heart attack or stroke.
Types of Cardiovascular Disease:
Coronary heart disease (CHD)
Heart attacks
High blood pressure (hypertension)
Heart failure
Stroke
Peripheral artery disease
Heart arrhythmia
Heart valve diseases
Causes of Cardiovascular Disease: There are numerous factors that work together in the development of cardiovascular disease. There is also a number of risk factors that can increase your risk of developing it. The greater the number of risk factors that you have, the greater your chances of developing cardiovascular disease. Risk factors include:
Age: risk increases with age
Smoking
High cholesterol
Diabetes
Diets high in salt, sugar, and fat
Having overweight or obesity
Inactivity
Family history
Excess alcohol consumption
Gender: men are at higher risk
Ways to Maintain Good Cardiovascular Health:
Dietary Recommendations
Foods rich in antioxidants and fiber are critical to protecting the heart!
Foods rich in vitamins C, D, E, Coenzyme Q10, and Omega-3 fatty acids
Fiber helps to bring down cholesterol. The goal for women is 25 grams per day; for men, it is 38 grams per day
Antioxidant rich food options to protect against inflammation and plaque development
Spices like cumin, cinnamon, and rosemary
Herbs like sage, thyme, and marjoram
Fruit such as blueberries, cherries, and acai
Vegetables like kale, sweet potatoes, and beets
Grains/legumes like oats and beans
Limit intake of:
Sodium: limit to 1300-1500 mg per day
Sugar: limit to 25 grams (6 tsp.) per day for women; 50 grams (12 tsp.) for men
High fat foods
Limit saturated fat to no more than 10% of your total calories
Avoid smoking! Harmful substances in cigarettes and other tobacco products can damage and narrow your blood vessel
Physical activity
Move your body! You should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week
Manage stress
Cortisol goes up when we are stressed, driving up our blood pressure, blood sugar, and inflammation
90-second deep breathing exercises whenever you feel stressed can bring down cortisol
Know Your Numbers:
Weight/BMI
Blood pressure
Lipid panel (HDL, LDL, and triglycerides)
Hemoglobin A1C
Vitamin D
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