Fortnightly features' series: Prevent and Reverse Cardiovascular Disease

Prevent and Reverse Cardiovascular Disease

 

What are Cardiovascular Diseases?

 

Cardiovascular disease is a group of conditions that affect the structures and functions of the heart and is the top killer in Singapore. Coronary Artery Disease (CAD) and other vascular (blood) related disease often manifests as stroke, heart attack, CAD and other serious conditions.

 

Who is at risk?

 

The risk of developing cardiovascular diseases increases with the number of risk factors one has. Certain risk factors, such as weight, dietary, exercise, smoking, can be changed while others, such as age, gender and race cannot. Such are called non-modifiable risk factors. It is crucial to identify what risk factors you possess in order to drastically improve your cardiovascular health.

 

Risk Factors and goals

 

1. Cease smoking

Smoking is a undoubtedly the biggest risk factor for a host of health problems including sudden cardiac death, stroke, CAD, etc. Smokers have more than 2 times the risk of heart attacks then nonsmokers. Second hand smokes also incur significant risks to nonsmokers. You should stop smoking or stay away from others’ smoke.

 

2. Improve your cholesterol profile

Bad cholesterol (LDL) is responsible for the buildup of the fatty deposits that constricts blood and oxygen flow in your arteries. The total cholesterol goal should be less than 200mg/dL.

 

3. Lower high blood pressure

Blood Pressure can be controlled through exercise, weight management, diet and medications. Alcohol consumption can also increase blood pressure and is advised to be taken in moderation. Blood pressure measures the force within the artery when the heart beats. Hypertension increases the workload of the heart and kidneys and can cause a multitude of conditions. You should aim to keep your blood pressure reading from 90/60 mmHg to 120/80 mmHg.

 

4. Control diabetes

When the body is unable to produce insulin to control the blood sugar levels, diabetes occurs. Diabetics have an additional risk of developing cardiovascular diseases. Regular follow ups with a physician are recommended to keep the haemoglobin A1c levels to less than 7.0% for a diabetic and less than 6.0% of a non-diabetic.

 

5. Prevent obesity and exercise

Your heart has to compensate by working harder for any additional weight that you put on. Obesity contributes to the development of cardiovascular disease and it also raises blood cholesterol, triglycerides and blood pressure. The way the weight is spread across your body is also critical to determining the level of risk. People who have more weight in the middle (belly area) are at higher risk than people who are flabbier on the arms and legs.

 

A good determinant of weight is the Body Mass Index (BMI) that is calculated based on your weight and height. A normal BMI range for Asians is 18.5-22.9. Waist measurement for Asian women should be less than 80cm while men should strive for a measurement of less than 90cm.

 

Exercise improves heart functions and also reduces other risk factors. You should aim to exercise regularly and discuss an appropriate fitness regime with your doctor.

 

6. Eat healthy

It is important to manage dietary food intake as it has direct impact on your heart health. The Therapeutic Lifestyle Change (TLC Diet) is particularly beneficial for anyone who desires to improve their heart health nutritionally.

 

7. Manage stress

Stress in becoming increasingly being recognized as a possible risk factor as it may affect established risk factors. You should try to manage stress through practising relaxation techniques, massages, or take up soothing activities such as taichi or yoga.

 

8. Limit alcohol intake

Alcohol has been linked to increased blood pressure, heart failure, stroke and other medical conditions. While research have revealed that there are some benefits of taking a small amount of one drink (120ml wine or 360ml of beer), it is not recommended for non drinkers to start consuming it for risk reduction.

 

What else you can do

 

With a clear understanding of your risk factors, you should schedule annual follow ups with your health care provider for a check and have your cholesterol levels tested.

 

You may like to discuss with your doctor if a ultra-sensitive C-reactive protein blood test is necessary. High us-CRP levels have been linked to increased risk of cardiovascular diseases and may be a good marker in some cases.

 

Another test for Homocysteine, a type of blood protein, is also associated with heart attack and stroke at high levels above 10.

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