How to protect your cardiovascular health

Cardiovascular disease (CVD) remains a leading cause of mortality globally, despite being almost entirely preventable. Modifiable lifestyle factors contributing to CVD include inadequate diet, physical inactivity, stress, poor sleep quality, smoking, and alcohol consumption. These behaviours increase levels of inflammation in the body, which plays a significant role in the development of CVD.

The Role of Cholesterol

Cholesterol is vital for various bodily functions, including hormone production, Vitamin D synthesis, and vascular repair. However, problems arise when there is significant and repeated damage to the walls of veins and arteries. Low-density lipoprotein (LDL) cholesterol sticks to vascular walls to repair them, but over time, it can build up and reduce blood flow, leading to atherosclerosis – a condition characterised by fatty deposits, or plaques, within the arteries. (1)

The Impact of Diet on Cardiovascular Health

A diet high in unhealthy fats, salt, sugar, and refined foods, and lacking in antioxidant-rich plants, can significantly increase blood pressure, cholesterol, and inflammation levels. Unhealthy fats, particularly trans and partially hydrogenated fats found in processed foods, are sources of damaged cholesterol, which increases blood cholesterol levels significantly more than saturated fats. High-density lipoprotein (HDL), known as ‘good cholesterol’,also loses some of its protective function in the presence of high inflammation levels. (2)

Blood Sugar and Cardiovascular Damage

Consistently high blood sugar levels can damage cell membranes within the vasculature, increasing the likelihood of plaque build-up as the body attempts to repair itself. Additionally, imbalanced blood sugar can raise stress levels, leading to adrenaline spikes that strain the cardiovascular system. (3)

The Role of Salt

High sodium intake increases blood pressure by causing the body to retain water to dilute the excess sodium. This places additional strain on veins and arteries. The high consumption of processed foods, which are typically high in refined salt, contributes to this issue and leads to a mineral imbalance, further exacerbating the problem. (4)

Gut Health

Gut health is increasingly recognised as a factor in CVD progression. Dysbiosis, or an imbalanced microbiome, can increase intestinal permeability, allowing harmful metabolites like trimethylamine-N-oxide (TMAO) into the bloodstream, triggering an inflammatory response that contributes to the development of CVD. (5)

Physical Inactivity

Physical inactivity plays a significant role in weakening the cardiovascular system. Low muscle mass reduces metabolism, increasing blood pressure, weight, and the risk of chronic diseases. Regular movement is essential for healthy circulation, supporting vascular and lymphatic function, and assisting in nutrient delivery and waste removal from cells. (6)

Smoking and Alcohol

Smoking and alcohol consumption are significant risk factors for CVD. Chemicals in tobacco damage blood vessels, increase blood pressure, and reduce blood cell functionality, while alcohol consumption is directly linked to high blood pressure, heart failure, and stroke.

Stress and Sleep

Stress and poor sleep are emerging as notable contributors to CVD. Both increase inflammation levels, strain bodily systems, and can lead to unhealthy coping mechanisms such as overeating, smoking, and drinking. These factors also affect metabolism and blood pressure regulation. (7)

The Hidden Dangers of Statins

Statins are the most commonly prescribed medications for high cholesterol levels. While effective in lowering cholesterol and reducing cardiovascular risk, they carry potential side effects, including muscle pain, liver damage, and increased blood sugar levels. These risks necessitate regular monitoring by healthcare providers. (8)

Conclusion

Medications like statins address the symptoms of cardiovascular disease but do little to tackle the underlying causes. Simply reducing cholesterol levels does not alleviate the strain on the cardiovascular system or address the lifestyle behaviours that contribute to the development of cardiovascular disease. A comprehensive approach that includes positive lifestyle changes is essential for long-term cardiovascular health.

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