Cardiovascular disease (CVD) is the leading cause of death and disability in the world today: over 17.5 million people die from cardiovascular disease every year. This dangerous disease, which used to affect the older generation at one time has now penetrated younger age groups.
In conjunction with World Heart day 2017, which falls on September 29, BabyTalk looks into what do you need to know to protect yourself and your family against it.
A particular disease is categorised as a cardiovascular disease if it:
- Affects the heart
- Is a vascular disease of the brain
- Is a disease of the blood vessel
The most prevalent cardiovascular diseases are:
- Coronary heart disease (e.g. heart attack)
- Cerebrovascular disease (e.g. stroke)
Food, exercise, and lifestyle matter, while controlling key risk factors along with one’s blood pressure may reduce the risk for cardiovascular diseases.
The human heart is the size of a fist. It is a very strong muscle that begins to pump blood in the body at about three weeks old in utero. It is, however, vulnerable to illness and failure due to modifiable risk factors like smoking, eating an unhealthy diet, or when it’s under a lot of stress. The heart may also not be working well due to non-modifiable risk factors such as a pre-existing heart condition or a family history of heart diseases.
Did you know?
- The older you get, the higher your risk of getting a cardiovascular disease.
- The risk of stroke doubles every decade after the age of 55.
- As unfair as it is, men are at greater risk of heart disease than a pre-menopausal woman. Risk of stroke though, is similar for men and women.
- People from African or Asian ancestry are at higher risks of developing cardiovascular diseases than other racial groups.
Know the warning signs
It’s crucial to know the warning signs of a heart attack or a stroke so that you’ll be able to seek assistance faster and have a greater chance of recovery. It’s also important to learn CPR so that you’ll be able to help out during an emergency.
Heart attack warning signs
Heart attacks don’t appear to be all the same. Some attacks are sudden and intense, where there is no doubt what’s happening, while some creep in slowly with mild pains or discomfort. The latter is the reason why many people fail to realise that they’re having a heart attack and only seek help when it’s too late. Here are some crucial signs to look out for:
- Pain or discomfort in the center of the chest that lasts more than a few minutes or that goes away and comes back. It may also feel like uncomfortable pressure, squeezing, or an ‘expanding’ fullness.
- Pain or discomfort in other areas of the upper body such as in one or both arms, the back, neck, jaw, or even the stomach.
- Shortness of breath with or without chest discomfort.
- Breaking out in a cold sweat, nausea, or lightheadedness.
1 in 10!
One in ten people age 30 – 70 die of CVD and 31% of all deaths are from some form of CVD.
Stroke warning signs
A stroke can be very dangerous for it’s not always easy to know if you’re having one. Look out for these symptoms and get help immediately if you experience any of them.
- Sudden numbness or weakness of the face, arm or leg, especially on one side of the body
- Sudden confusion, trouble speaking or understanding
- Sudden trouble seeing in one or both eyes
- Unable to walk
- Unexplainable dizziness, loss of balance or coordination
- Sudden severe headache with no known cause
If you’re experiencing any of these signs, which could come and go, call your emergency services/ambulance immediately.
Protect your heart!
Most of the major cardiovascular disease risk factors can be controlled. Here are a few tips on how to control those risk factors and protect your heart:
Eat a heart-healthy diet
Eat plenty of fresh fruit and vegetables, and 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. Avoid drinking alcohol if you can, or if you do drink, make sure it is in moderation.
How much you eat is just as important as what you eat. Overloading your plate, taking seconds, and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants are often more than anyone needs. Try using smaller plates or bowls to help control
your portions.
When it comes to fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in certain fish, avocados, nuts, and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated, and polyunsaturated fats may help lower your total blood cholesterol. Still, as with everything else, moderation is essential, for all fats are high in calories.
Stop smoking and avoid secondhand smoke
Cigarette smoking is the most prominent risk factor for young men and women, and when it acts with other factors, it greatly increases the risk. Smoking increases blood pressure and the tendency for blood to clot. It also decreases exercise tolerance and increases the risk of recurrent coronary heart disease after bypass surgery.
Women who smoke and use oral contraceptives greatly increase their risk of coronary heart disease and stroke compared with nonsmoking women who use oral contraceptives. Smoking decreases HDL (good) cholesterol and when combined with a family history of heart disease, greatly increases the risk.
Get active
At least 30 minutes of activity a day can help prevent a heart attack and stroke. Try to make exercise a regular part of your life. There are many ways to do this, like using the stairs instead of the lift, getting off the bus a few stops earlier and walking the rest of the way.
Exercising and being active also helps to relieve stress and control your weight, which is both risk factors for cardiovascular disease.
