Heart disease is a common cause of death in many countries, including Anguilla. There are some factors that can increase one’s risk of developing heart disease and we should try to decrease these factors as much as possible. There are some heart disease risk factors that we cannot change – such as our family history or age.
What is heart disease?
Heart disease describes a range of conditions that affect your heart. The term “heart disease” is often used interchangeably with the term “cardiovascular disease.” Cardiovascular disease generally refers to conditions that involve narrowed or blocked blood vessels that can lead to a heart attack, chest pain (angina) or stroke. Other heart conditions, such as those that affect your heart’s muscle, valves or rhythm, are also considered forms of heart disease.
What are the heart disease risk factors that I cannot change?
The following are some risk factors that individuals have no control over:
• Age. Your risk of heart disease increases as you get older. Men age 45 and older, and women age 55 and older, have a greater risk.
• Sex. Some risk factors may affect heart disease risk differently in women than in men. For example, estrogen provides women some protection against heart disease, but diabetes raises the risks of heart disease more in women than in men.
• Race or ethnicity. Certain groups have higher risks than others. Blacks in western countries are more likely than whites to have heart disease, while Hispanic Americans are less likely to have it. Some Asian groups, such as East Asians, have lower rates, but South Asians have higher rates.
What can you do to lower your risk of heart disease?
There are many things individuals can do to prevent heart disease. The following are highly recommended:
• Control your blood pressure. High blood pressure is a major risk factor for heart disease. It is important to get your blood pressure checked regularly – at least once a year for most adults, and more often if you have high blood pressure. Lifestyle changes as well as taking medications, as prescribed by your doctor, can all help to control high blood pressure.
• Keep your cholesterol and triglyceride levels under control. High levels of cholesterol can increase your risk of damaging your blood. Lifestyle changes and medicines (if needed) can lower your cholesterol. Triglycerides are another type of fat in the blood. High levels of triglycerides may also raise the risk of coronary artery disease, especially in women.
• Maintain a healthy weight. Being overweight, or having obesity, can increase your risk for heart disease. Controlling your weight can lower the risk of heart disease.
• Eat a healthy diet. Individuals are encouraged to limit the intake of saturated fats, foods high in sodium, and added sugars. You should eat plenty of fresh fruit, vegetables and whole grains.
• Eat more fibre. As part of a healthy diet, fibre can reduce cholesterol. Dietary fibre is a type of carbohydrate that the body cannot digest. It is found primarily in whole grains, fruits, vegetables and beans. A diet rich in fibre has health benefits beyond cholesterol control. It helps control blood sugar, promote regularity, prevent gastrointestinal disease and helps in weight management.
• Get regular exercise. Exercise has many benefits, including strengthening your heart and improving your blood circulation. Regular exercise can also help you maintain a healthy weight and lower cholesterol and blood pressure which, in turn, can decrease your risk of developing heart disease.
• Limit alcohol. Drinking too much alcohol can raise your blood pressure. It also adds extra calories which may cause weight gain. Both of those raise your risk of heart disease. Men should have no more than two alcoholic drinks per day, and women should not have more than one.
• Do not smoke. Cigarette smoking raises your blood pressure and puts you at higher risk for heart attack and stroke. If you do not smoke, do not start. If you do smoke, quitting will lower your risk for heart disease. You can talk with your healthcare provider for help in finding the best way for you to quit.
• Manage stress. Stress is linked to heart disease in many ways. It can raise your blood pressure. There are many ways to help manage your stress. These include exercise, listening to music, focusing on something calm or peaceful, praying and meditating.
• Manage diabetes. Having diabetes doubles your risk of diabetic heart disease. All diabetics should have their blood sugars well controlled. Regular medical check-ups, and following the advice of your healthcare providers, are important.
• Make sure that you get enough sleep. If you do not get enough sleep, you raise your risk of high blood pressure, obesity and diabetes. If you have frequent sleep problems, contact your healthcare provider.
Conclusion
A healthy lifestyle can lower your risk of heart disease. If you already have heart disease, staying as healthy as possible can reduce the chances of it getting worse. Preventing heart disease is possible if individuals exercise regularly, maintain a healthy weight, have a balanced diet, abstain from alcohol use or use alcohol in moderation – and if you smoke, stop. Regular medical checkups are important as well as taking medications if prescribed by your doctor. If you think you have heart disease you should see your doctor.
Ask Your Dr is a health education column and is not a substitute for medical advice from your physician. The reader should consult his or her physician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field are ongoing, it is possible that new findings may supersede some data presented.
Dr Brett Hodge MB BS DGO MRCOG is an obstetrician/Gynaecologist and Family Doctor with over thirty-eight years in clinical practice. Dr Brett Hodge has a medical practice in The Johnson Building in The Valley (Tel: 264 497 5828).
