Prevent Cardiovascular Disease

How to Prevent Cardiovascular Disease

It is a myth that CVD mostly affects affluent, male, older populations. It can affect all ages and population groups, including women and children. In this article we are going to discuss how to prevent cardiovascular disease.

Cardiovascular disease (CVD) continues to be the leading cause of death and disability in the world today: over 17.3 million people die from Cardiovascular Diseases every year.

CVD can develop before birth. 1,000,000 Number of babies born each year worldwide with a congenital heart defect


What is Cardiovascular Disease?

Any disease of the heart, vascular disease of the brain, or disease of the blood vessel constitutes as a cardiovascular disease. The most prevalent cardiovascular diseases include coronary heart disease (e.g. heart attack).

Your heart is the size of your fist and the strongest muscle in your body. It started beating about three weeks after you were conceived. If you live to be 70 year heart will have beaten two and a half million times.

The heart can become vulnerable from habitual risk factors like smoking, eating an unhealthy diet or putting it under stress. When your heart’s functions become compromised, this is known as cardiovascular disease, a broad term that covers any disorder to the system that has the heart at its center.

Heart diseases causes 1 in 3 female deaths each year

Children may suffer a double burden from CVD, seeing a loved one becoming ill, or experiencing congenital disease themselves.

How to Prevent Cardiovascular Disease

In most of the major cardiovascular diseases risk factors can be controlled. Here are a few tips on how to prevent cardiovascular disease and how to control those risks factors and protect your heart.

ACT NOW To protect the hearts of those you love!

Get Active

30 minutes of activity a day can help prevent heart attack and stroke. Try to make exercise a regular part of your life. Physical activity is not just but also includes playing and outdoor games with the children, doing household chores, using stairs instead of the lift, getting off the bus a few steps earlier and walking rest of the way. Being active is also a great way to relieve stress and control your weight, which are both, risk factors for cardiovascular disease.

Stop smoking and protect yourself from tobacco

If you stop smoking, your risk of coronary heart disease will be halved within a year and will return to a normal level over time. Avoid smoke-filled environment, exposure to second-hand smoke significantly increases the risk of heart attack.

Eat Healthy

Eat plenty of fresh fruits and vegetables, a variety of whole grain products, lean meat, fish, peas, beans, lentils, and foods low in saturated fats. Be wary of processed foods, which often contain high levels of salt. Drink lots of water!

Maintain a healthy Weight

Keeping a healthy weight and limiting your salt intake will help to control you blood pressure and lower your risk of heart disease and stroke. A good way to keep track of a healthy weight is to use BMI (Body-Mass Index) which is a measure of how much body fat is on a person based on their height or weight. To calculate your BMI, you divide your weight (in kilograms) by your height squared (in meters). A healthy adult should keep his or her BMI between 18.5 and 24.9 kg/m^2.

Prevent Cardiovascular Disease

Know your numbers

Have your blood pressure, cholesterol and glucose levels checked regularly. High blood pressure is the number one risk factor for stroke and a major factor for approximately half of all heart disease. High blood cholesterol and glucose levels can also place you at greater risk.

Know the warning signs

The sooner assistance is sought, the greater the chances of a full recovery.

Warning Signs

Heart attack warning signs

Some heart attacks are sudden and instance the “movie heart attack” where no one doubts what’s happening. But most heart attacks starts slowly, with mild pain or discomfort. Often people affected are not sure what is wrong and what too long before getting help. Here are signs that can mean a heart attack is happening:

  • Chest discomfort:
  • Most heart attacks involve discomfort in the centre of the chest that lasts more than a few minutes, or that goes away and come back. It can feel like uncomfortable pressure, squeezing, fullness or pain.
  • Discomfort in other areas of the upper body: symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
  • Shortness of breath with or without chest discomfort
  • Other signs may include breaking out in a cold sweat, nausea or lightheadedness.

Different Sings in Men and Women

Heart attacks often manifest themselves differently in women than in men. As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting, and back or jaw pain.

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Final Tips on How to Prevent Cardiovascular Disease

  • Carefully take your medication. Take the medication that your doctor has prescribed and make sure you stick to your regiment.
  • Keep track of your achievements and progress, feel proud about what you do for your own, and your family’s health.
  • Take Home Massage

I hope after getting through this information, people are able to make heart healthy choices wherever they live, work and play. And promote a heart healthy planet for those around us.

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