Cardiovascular diseases(CVDs) are the No 1 killer in the world. In 2016, 31% of total death due to CVDs from these deaths 85% due to a Heart attack. The surprising fact about cardiovascular diseases is that more than 90% of CVDs are preventable(I.e we can prevent 90% Cardiovascular Diseases and Heart Attack by Lifestyle style modification).

Cardiovascular diseases(CVDs) include

  1. Coronary artery disease- (Coronary arteries are supplying blood to the heart muscles, any interruption in blood supply lead to Coronary artery disease and it can lead to Heart attack)
  2. Cerebrovascular Disease(Stroke)- (Any interruption in blood supply to the brain results in the death of brain cells)
  3. Congenital Heart Disease– (Any deformities and structural abnormalities of heart from birth)
  4. Peripheral artery disease– (Diseases related to Limb arteries, results in cessation of blood supply to the limb)
  5. DVT(Deep Vein Thrombosis)- (Blockage of the bigger and deeper vein of the body usually in the legs)

How we can prevent Cardiovascular Diseases and Heart attack

I am listing 7 lifestyle modification that can help to reduce the risk of CVDs is about 90%.

1. Stay away from smoking and tobacco

Smoking and tobacco is the major cause of Cardiovascular Disease. The harmful chemicals in the cigarette and tobacco cause the blood to thicken and form clots. These clots can travel to tiny arteries and can cease the blood supply to vital organs.

The chemicals damage the inner wall of blood vessels, it leads to plaque formation and cessation of blood supply to the target area.

Smoking also narrows the lumen of blood vessels and reduce blood flow to the target area, which resulting in tissue death. Smoking is the most common preventable cause of peripheral artery disease.

2. Heart-Healthy Diet

Low fat, low sodium, high fiber, and high mineral is good for the heart.

A heart-healthy diet is all about LDL(Low-density Lippo-protein) and HDL(High-Density Lippo-protein). HDL is known as good Cholesterol which also helps to keep the heart healthy and LDL is known as bad cholesterol which helps to build plaque in the arterial wall, the major reason for CVDs.

Saturated fat and trans fat in the diet plays a major role in increasing LDL. These fats are found in Red meat, Dairy products, baked food, fried food, Hydrogenated food, coconut oil, and palm oil, etc. Mostly packed food contains saturated fat. Our daily calories intake from saturated fat should be below 5%.

Unsaturated fat is a healthy fat it helps to reduce the risk of cardiovascular diseases. It founds in fatty fish, nuts, seeds, vegetables, Avocados, Non-tropical oils, Dark chocolate, etc.

3. Be Physically Active

Physical inactivity and a sedentary lifestyle can be leads to Obesity, Diabetes, high cholesterol, and High blood pressure.

The researcher says that 30 minutes of physical activity can increase life for 2 hours, its balance our cholesterol level, helps in diabetes control, and threw away the risk of CVDs.

4. Regular Screening

It’s always better to meet a doctor when you are healthy.

Periodic screening and regulation of Blood pressure, Cholesterol level, Blood glucose level can give us freedom from Cardiovascular diseases.

Normal Cholesterol level – less than 200 mg/dl

Recommended blood glucose level(fasting)- 60 to 110 mg/dl

Normal Blood pressure- 120/80 mmHg

5. Use non-tropical oils

Tropical oils(coconut oil, palm oil) and solid fats(butter) are very unhealthy for heart and blood vessels. You can easily identify these fats because they remain solid in room temperature.

Use Non-Tropical oils while cooking food is the best way to prevent Cardiovascular Diseases and Heart attack, The Non-tropical oil Includes

  • Corn oil
  • Olive oil
  • Peanut oil
  • Safflower oil
  • Soya bean oil
  • Sunflower oil

6. Manage Stress

Chronic stress may greater your risk of Cardiovascular Disease.

Stress also affects our behavioral pattern and makes us prone to High blood pressure, Obesity, and diabetes which again lead to Cardiovascular diseases and heart attack. Example – stress tends to consume more calories, smoke more cigarettes, and drinking excess alcohol.

 Stress and CVDs

Source –

7. Quality Sleep

Sleep deprivation can be a greater cause of Cardiovascular disease.

According to researchers, Sleep deprivation can cause obesity, high blood pressure, and can decrease insulin sensitivity, which ultimately leads to Cardiovascular diseases.

A good night sleep helps to reduce stress. so, quality of sleep is very important for a healthy heart.

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Biswa Prakash

Hi, I am Biswa Prakash Swain, a Public Health expert and author of this Article. I have Done BSc in Nursing and Masters in Public Health (Epidemiology), Now Preparing for Ph.D. in Epidemiology and Clinical Research. I have more than 7 years of experience in Healthcare sectors like Hospitals and almost 4 years of experience in the Public health field and Clinical research.

1 Comment

8 Harmful Health effects of Skipping Breakfast · January 16, 2021 at 5:45 pm

[…] Skipping breakfast good for weight loss is a myth. It peps up the craving for sugary and fatty food, which leads to plaque build-up inside the artery walls and a significant increase in mortality in heart and vascular diseases. […]

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