Despite advances in care and prevention, cardiovascular disease kills more people in the developed world than any other cause, according to the Merck Manuals. Heart disease occurs in both men and woman and in all ethnic groups, and the disease impacts each individual in different ways. Close relatives of people who have died of or currently suffer from cardiovascular disease are at higher risk of developing the condition and should eat a healthy diet, exercise as recommended by their doctors, and avoid weight gain.
Factors
Cardiovascular disease is a disorder of the heart and the circulatory system, and the condition can affect other organs including your kidney and lungs. Your family history or genetics and your lifestyle both influence your risk factors. Smoking increases your risk as does having diabetes. Certain people have a predisposition to developing high blood pressure and resulting blockage of the blood vessels or arteries. You should limit sodium intake and the saturated fats and cholesterol in your diet if you have any risk factors for the disease. Moderate aerobic exercise performed at least 30 minutes a day can improve your cardiovascular fitness, help you maintain a healthy weight and help to avoid high blood pressure.
Mechanisms of Cardiovascular Disease
Chronic high blood pressure causes scarring of arteries and buildup of plaque, narrowing and stiffening them and restricting blood flow to the heart and other organs. The exact causes for high blood pressure remain unclear, but high sodium intake, a sedentary lifestyle and existing kidney disease are factors in the condition. Your heart must work harder to overcome the pressure against which it beats, and after years of strain, heart muscle thickens and becomes less flexible. When narrowed arteries limit or suddenly cut off blood supply and critical oxygen, heart attacks occur and heart muscle can die. When even smaller blood vessels or capillaries stiffen and narrow, intermittent claudication, or muscle pain in your lower limbs can occur. Untreated, high blood pressure and coronary artery disease leads to congestive heart failure, a condition in which your heart no longer has the strength to supply our body with the blood, nutrients and oxygen it needs.
Dietary Role
Diets high in saturated fats and cholesterol, a waxy substance such as those from red meats, or trans fats synthesized artificially from vegetables, increase your likelihood of developing cardiovascular disease. The scarred walls of blood vessels trap and accumulate dietary cholesterol that circulates in the blood stream. The deposits eventually harden and form plaques, which can break off and plug the arteries, leading to strokes or heart attack. High amounts of sodium in your diet increase blood pressure and the amount of fluid your body retains. Carbohydrates or sugars also play a role in cardiovascular disease, albeit an indirect one. Excess calories caused by high consumption of sweets and unrefined sugars lead to weight gain, and even being 10 pounds overweight can cause your blood pressure to spike above normal levels. Weight gain increases your risk for type 2 diabetes, another major risk factor for cardiovascular disease.
Healthy Foods
Researchers point to certain nutrients as having potentially cardioprotective qualities. Omega-3 fatty acids, or fatty oil found in fish such as salmon and in canola oil, seem to help your cardiovascular health, according to generally accepted studies. Nuts and seeds provide omega-6 and other unsaturated fats. The U.S. Department of Agriculture recommends two servings of fish high in omega-3 fatty acids a week. Eating daily soluble fiber found in foods such as oatmeal reduces overall cholesterol levels and increases the HDL that researchers believe benefits your heart health. Some foods high in soluble fiber might play role in reducing bad cholesterol or LDL and increasing the HDL or good cholesterol. Diets high in fresh vegetables and dietary soluble fiber help manage weight gain and help to control blood pressure.
References
- Journal of Epidemeology and Community Health; Effects of Dietary Fibre Intake on Risk Factors for Cardiovascular Disease in Subjects at High Risk; Ramon Estruch, et al.; 2009
- U.S. Department of Agriculture: Nutrition and Your Health: Dietary Guidelines for Americans
- Help Guide: Heart Healthy Diet Tips
- Centers for Disease Control and Prevention: Heart Disease Risk Factors -- Conditions
- Centers for Disease Control and Prevention: Heart Disease Risk Factors -- Behavior
- Merck Manuals: Coronary Artery Disease
