Modifiable Risk Factors
Some factors influencing heart disease can be changed, managed, or improved. Addressing these can significantly lower the risk of developing cardiovascular conditions.
High Blood Pressure (Hypertension)
High blood pressure strains the heart and damages blood vessels. Over time, this can lead to thickened artery walls and reduced blood flow. Regular monitoring and management of blood pressure are vital for heart health. Aim for a blood pressure reading below 120/80 mmHg for optimal protection.
High Cholesterol
Cholesterol, a fatty substance in your blood, can accumulate in artery walls and restrict blood flow. Low-density lipoprotein (LDL), or "bad cholesterol," is a major contributor to plaque buildup, while high-density lipoprotein (HDL), or "good cholesterol," helps remove excess cholesterol. Balancing these levels through diet, exercise, or medication is essential.
Smoking
Tobacco use damages blood vessels and reduces oxygen supply to the heart. Smokers are significantly more likely to develop coronary artery disease than non-smokers. Quitting smoking offers immediate and long-term benefits for heart health.
Obesity and Overweight
Carrying excess weight increases the risk of high blood pressure, diabetes, and abnormal cholesterol levels—all key contributors to heart disease. Even small weight reductions can improve heart health and reduce risk.
Physical Inactivity
A sedentary lifestyle weakens the heart and contributes to weight gain. Engaging in regular physical activity, such as 30 minutes of moderate exercise most days, strengthens the heart and improves circulation.
Diabetes
People with diabetes are two to four times more likely to develop heart disease. High blood sugar damages blood vessels and nerves that control the heart. Effective diabetes management is crucial for reducing cardiovascular complications.
Poor Diet
Diets high in saturated fats, trans fats, salt, and sugar increase the risk of heart disease. Opt for a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Eating patterns like the Mediterranean or DASH diets support heart health.
Stress
Chronic stress may lead to unhealthy behaviors such as overeating, smoking, or drinking alcohol, all of which increase cardiovascular risk. Mindfulness, relaxation techniques, and adequate sleep can help manage stress levels.