Cardiovascular Disease (CVD): Take Action Now

Cardiovascular disease (CVD) is a serious group of disorders that affects the heart and blood vessels. This includes conditions such as coronary artery disease, heart attacks, strokes, hypertension (high blood pressure), and heart failure. CVD is a leading cause of death worldwide, but the majority of its risk factors can—and must—be prevented.

Cardiovascular Disease

Causes and Risk Factors

1. High Blood Pressure: This condition damages blood vessels, making them more prone to blockages.

2. High Cholesterol: Excess cholesterol leads to plaque buildup in arteries, severely restricting blood flow.

3. Smoking: This habit damages the lining of blood vessels, elevates blood pressure, and reduces oxygen levels in the blood.

4. Diabetes: High blood sugar levels can significantly damage blood vessels, increasing the risk of CVD.

5. Obesity: Carrying excess weight directly contributes to hypertension, high cholesterol, and diabetes.

6. Lack of Physical Activity: A sedentary lifestyle heightens the risk of hypertension, obesity, and other serious risk factors.

7. Unhealthy Diet: Diets rich in saturated and trans fats, salt, and sugar directly contribute to hypertension and high cholesterol.

8. Excessive Alcohol Consumption: Drinking too much can lead to high blood pressure, heart failure, and even stroke.

9. Stress: Chronic stress raises blood pressure and cholesterol levels, significantly increasing your risk of CVD.

10. Family History: If CVD runs in your family, you may be at an increased risk, but lifestyle changes can effectively counteract this.

Prevention!

1. Embrace a Healthy Diet:

1. Fruits and Vegetables: Load your plate with these nutrient-dense foods.

2. Whole Grains: Always choose whole grains over refined options.

3. Lean Proteins: Focus on fish, poultry, beans, and legumes for protein.

4. Healthy Fats: Opt for unsaturated fats (like olive oil) instead of unhealthy fats.

5. Limit Salt and Sugar: Reduce sodium intake and cut back on added sugars to control blood pressure.

2. Commit to Regular Physical Activity:

1. Aerobic Exercise: Engage in a minimum of 150 minutes per week of activities such as walking, jogging, cycling, or swimming.

2. Strength Training: Incorporate resistance exercises to build muscle strength and boost metabolism.

3. Achieve and Maintain a Healthy Weight: Being at a healthy weight dramatically reduces your risks for hypertension, diabetes, and other serious problems.

4. Quit Smoking: The moment you quit smoking, you significantly lower your risk of heart disease and stroke. Seek out counselling and medications to support your journey.

5. Moderate Alcohol Intake: If you drink, do so responsibly—up to one drink per day for women and two for men.

6. Master Stress Management: Utilise relaxation techniques such as meditation, yoga, and deep breathing exercises to keep stress in check.

7. Stay on Top of Regular Health Screenings: Make sure to have your blood pressure, cholesterol levels, and blood sugar checked regularly. Early detection can prevent or manage CVD effectively.

8. Consider Medication if Necessary: Under certain circumstances, medications like statins, antihypertensives, or antiplatelet drugs (like aspirin) may be essential for managing risk factors.

Taking proactive steps to prevent cardiovascular disease is non-negotiable. By committing to a healthy lifestyle and undergoing regular health monitoring, you can drastically reduce your risk of developing CVD and enhance your overall quality of life.

Here at TMR Rehab, our Exercise Physiologists can help with an exercise plan and to help you stay on track.

Act now—your heart depends on it!

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