8 Modifiable Risk Factors for Cardiovascular Disease

December 24, 2023

by Cathe Friedrich

Cardiovascular disease, a term that includes heart attack and stroke, is a concern for everyone. It’s the leading cause of death in Western countries. The good news? You can tilt the odds of not developing a heart attack or stroke in your favor with a bit of lifestyle magic and preventative TLC. So, buckle up – we’re diving into how you can take the reins, be proactive, and slash the odds of a heart attack or stroke. Ready? Let’s roll!

High Blood Pressure

First up? Know your blood pressure. This vital health metric gives clues into how hard your heart is working and the stress on your blood vessels. If it creeps too high, it damages arteries over time. Yet you do have some control. Diet, exercise, sleep, and medication if needed, can help control blood pressure. Shoot for the ideal range and monitor it regularly. It’s one of the most important steps you can take to reduce stress on your heart and blood vessels.

Monitor Your Lipid Levels

Next, track your cholesterol levels. High LDL and low HDL cholesterol can lead to fatty plaque buildup in arteries. But lifestyle factors like diet and activity level affect this ratio. So, implementing healthy habits can optimize these numbers and lower your risk of stroke and heart attack. Track those numbers for heart health and make the necessary lifestyle changes you need to manage your ratio and keep your arteries clean.

Skip the Smoking and Vaping

Don’t smoke or vape. It’s a no-brainer but had to be said. Smoking creates inflammation and oxidative stress, while directly damaging blood vessels too. Kicking the habit is tough but one of the single best things you can do for your cardiovascular and overall health.

Watch Your Blood Sugar Level

Persistently high blood sugar levels can gradually take a toll on blood vessels and your cardiovascular system. When blood sugar stays too high, it triggers inflammation and a kind of “internal stress” on the body that damages arteries, makes blood more likely to clot, and stresses the heart and other organs.

So, diabetes creates an environment that sets the stage for blockages, clots, and cardiovascular damage. But the good news is that actively managing diabetes can make a big difference in reducing the risks of future heart disease. By keeping careful control over blood sugar levels, blood pressure, and cholesterol, people with diabetes have the power to improve their cardiovascular outlook. Getting those key markers into a healthy range lowers the chances of further artery/heart damage.

By working closely with your doctor on diet, lifestyle, and medication adjustments tailored to your situation, you can help safeguard your heart health for the long term. Even small, gradual improvements to your diabetes management add up over the years.

For blood sugar, the goal is to maintain hemoglobin A1c – a marker of average blood glucose over 3 months – under 7%. You can achieve this in a variety of ways through medications, insulin therapy if needed, carb counting, regular exercise, and other lifestyle approaches.

Eat a Heart-Healthy Diet

When it comes to caring for our hearts, the adage rings true – we are what we eat. An eating pattern loaded with saturated fats, trans fats, excess salt, and added sugars takes a heavy toll on your arteries over time. It allows cholesterol to build up in the vessel wall, blood to thicken and escalate the risk of cardiovascular disease. But the positive other side is that simple, manageable shifts in how we eat can also help safeguard and nurture our heart health.

So, what exactly makes a diet heart-unhealthy? Two of the biggest culprits are foods loaded with saturated and trans fats. These fats cause LDL (“bad”) cholesterol levels to skyrocket, accelerating fatty plaque buildup in arteries. Common sources to limit include red meat, whole milk dairy, butter, cheese, baked goods, fried foods, and some pre-packaged snacks.

Excess sodium also stresses the cardiovascular system by raising blood pressure. The average American diet contains over 3,400 mg of sodium per day, mostly from processed foods and restaurant meals. However, limiting salt to 2,300 mg daily can make a dramatic difference. Pay attention to labels and season smartly at home.

Then there’s added sugars, often hiding in unexpected places like bread, yogurt, and pasta sauce. Consuming too many empty calories from sugar promotes obesity, diabetes, and inflammation – all of which up heart disease risk.

The good news? Heart-healthy diets like the Mediterranean diet prove that eating for your ticker doesn’t have to be restrictive. It emphasizes produce, whole grains, olive oil, nuts, fish, and moderation of red meat and sweets. This nutrient-dense pattern reduces cardiovascular events and mortality, based on research.

While no food is completely off-limits, being mindful of your choices can go a long way. Limit processed fare, read labels, and focus on fresh, fiber-rich options. Your heart is what you eat – so choose wisely!

Stay Physically Active

Let’s talk about keeping our hearts in tip-top shape and lowering the odds of dealing with cardiovascular issues down the road. Making physical activity a regular part of our routine is the golden ticket. Lack of exercise is a major player in the controllable risk factors game that can pave the way for heart attacks, strokes, and other cardiovascular hiccups.

Now, the rewards of getting moving for heart health are like a treasure trove. Regular physical activity reduces blood pressure, keeps cholesterol levels in check, and puts the brakes on inflammation – all things that play bodyguard to our blood vessels.

But that’s not all – it’s also a champ at improving insulin sensitivity, keeping blood sugar in line, and helping us manage our weight. And as a bonus, your heart itself becomes a powerhouse – stronger, more efficient, and better oxygenated, all thanks to the conditioning effects of staying active.

So, what’s the game plan? According to the guidelines, adults should shoot for at least 150 minutes per week of moderate-intensity activity. Think brisk walks, leisurely bike rides, recreational sports, or even a refreshing swim – anything that gets that heart rate up. Break it down into 30-minute sessions and aim for five days a week. But hey, if you’re up for more, that can work in your favor too. Clocking in at 300 minutes weekly offers an extra layer of armor for your cardiovascular health. But give your body enough recovery time too. Ready to lace up those sneakers and get moving? Your heart will thank you!

Maintain a Healthy Body Weight

Finally, maintaining a healthy body weight and fitness level through smart nutrition and regular exercise can profoundly impact your heart disease risk. Because being overweight strains your cardiovascular system, reduces insulin sensitivity, and increases inflammation, a factor that damages the inner walls of your blood vessels.

Manage Stress

We all deal with stress in life – whether it’s work deadlines, financial pressures, relationship issues, or other personal problems that crop up. But did you know that chronic, unmanaged stress may also be quietly taxing your cardiovascular health?

Our busy, hurried lives can take a toll on our minds and bodies. Research increasingly shows strong links between prolonged or frequent stress and higher cardiovascular risks over time. When we face threats or pressure – whether real dangers or perceived worries – our brains trigger that familiar cascade of physiological changes. Things like a flood of stress hormones, quicker heartbeat, tightened blood vessels, and elevated blood pressure. We’ve all felt that anxious physical reaction before big deadlines, arguments, or just racing thoughts.

Over months and years, running on that revved-up stress response can promote systemic inflammation and a kind of internal “wear and tear” that damages your arteries Chronic stress also tends to impact behaviors like overeating, smoking, lack of sleep or activity that influence heart disease risk.

The takeaway is that effectively managing stress protects our tickers along with our minds. When we counter everyday anxieties with enough recovery and relaxation, we allow our cardiovascular system and hormones to return to baseline. Making heart-healthy lifestyle choices also mitigates the effects of stress we can’t control. There are so many small ways to be proactive through exercise, sleep, social connection, talking to a professional, etc.

Conclusion

While genetics and age contribute, much of your heart disease risk boils down to controllable lifestyle factors. So be proactive, know your risk numbers, and take preventative steps to care for your ticker. Your heart will thank you down the road!

References:

“Managing Stress to Control High Blood Pressure – American Heart Association.” https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/managing-stress-to-control-high-blood-pressure.
“Under pressure: How stress may affect your heart.” 01 Mar. 2022, https://www.health.harvard.edu/heart-health/under-pressure-how-stress-may-affect-your-heart.
“Know Your Risk for Heart Disease | cdc.gov.” 21 Mar. 2023, https://www.cdc.gov/heartdisease/risk_factors.htm.
“Risk Factors for Coronary Artery Disease – StatPearls – NCBI Bookshelf.” 23 Jan. 2023, https://www.ncbi.nlm.nih.gov/books/NBK554410/.
“A Systematic Review of Major Cardiovascular Risk Factors: A Growing ….” 10 Oct. 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9644238/.