Heart Disease: Be Aware of your Risk

Heart disease is not a single condition, but a broad term that brings together a range of problems affecting the heart and blood vessels. Clinically, it sits under the wider umbrella of cardiovascular disease. Despite the clinical language, the reality is very human.

Cardiovascular disease remains one of the leading causes of illness and death worldwide, impacting not only how long people live, but how well they live. For individuals and families, it can mean years of medication, lifestyle changes, and uncertainty. For healthcare systems, it represents a staggering clinical and economic burden felt across the globe.

What Is Cardiovascular Disease?

Cardiovascular disease, or CVD, includes a range of problems many people recognise, such as coronary artery disease, often experienced as a heart attack, and cerebrovascular accidents, commonly known as strokes.

These complications can also include conditions caused by reduced blood flow to the arms and legs, blood clots that travel through the body, and damage to the delicate blood vessels supplying organs such as the kidneys and eyes. In some cases, the heart muscle, its rhythm, or its valves are affected, quietly disrupting the body’s natural mechanics.

While these conditions may appear different on the surface, they are often linked by a shared underlying process. The most common driver of CVD is atherosclerosis, a gradual build up of a sticky substance called plaque inside the arteries that narrows and stiffens these vital pathways.

This process develops over time through a mix of risk factors, some we can influence and others we cannot. These include characteristics within the individual, as well as factors in the surrounding environment, that together define a person’s risk of developing CVD across their lifetime.

Risk Factors for Cardiovascular Disease

Uncontrollable risk factors

Some factors that raise the risk of CVD are simply part of who we are or the life we have lived. These are risks we cannot change, but understanding them helps put the bigger picture into focus.

These include age, as CVD becomes more common as we get older. Gender also plays a role, with higher rates seen in males. Family history is another important factor, as a genetic predisposition can increase risk. Race can influence cardiovascular risk too, with certain populations, such as some Asian groups, experiencing higher rates. A previous history of CVD also significantly increases the likelihood of future events.

Where someone lives is another factor which plays a crucial role in their outcome. People in developing countries often face a poorer prognosis, not because the disease is different, but because the circumstances are. Limited access to healthcare, lower public awareness, lifestyle factors, and fragile health infrastructure all combine to widen the gap in outcomes between regions, turning what is likely preventable or manageable into a far more serious threat.

Controllable risk factors

The good news is that many of the strongest risk factors for CVD are within our control. These are areas where small, consistent changes can make a meaningful difference over time.

Smoking is a major contributor, as it damages blood vessels and accelerates heart disease. High blood pressure, high cholesterol, and diabetes are other contributors to CVD risk by placing ongoing strain on the heart and circulation if not well managed. Excess weight increases the workload on the heart, while a sedentary lifestyle and lack of regular physical activity place additional risk.

By properly addressing these controllable or modifiable factors, you can actively reduce your risk and support long-term heart health.

Prevention Strategies

CVD is undeniably serious, but it’s not set in stone. Fortunately, most heart-related conditions can be prevented, or at least their impact significantly reduced, through a few simple lifestyle changes we can actually implement ourselves. Think of it as giving your heart the best possible chance to thrive.

"You can actively reduce your risk and support long-term heart health."

Avoiding tobacco use

Tobacco is like a slow-acting saboteur, introducing chemicals that harm your heart and blood vessels while reducing oxygen in your blood. Staying away from smoking, and even second-hand smoke, is one of the most impactful steps you can take for your heart. Even if you’ve smoked for years, quitting can set your body’s natural healing processes in motion almost immediately.

Being physically active

In addition to lowering your risk of heart disease, regular movement can transform your overall wellbeing. Here's how:

• Stress management by helping you handle life’s pressures with greater ease.

• Boosting mental health through the release of feel-good chemicals, reducing anxiety and depression.

• Weight management by increasing your metabolism, supporting healthy weight.

• Bone and muscle strength by keeping you active and independent well into later years.

• Energy and endurance by improving the efficiency of your heart and lungs, leaving you feeling stronger.

• Protection against chronic disease by lowering your risk of high blood pressure, cholesterol, diabetes, and some cancers.

• Brain health by improving memory and delaying cognitive decline.

• Better sleep by enhancing sleep quality and helping with insomnia.

• Pain management by reducing long-term pain and boosting pain tolerance.

Current guidelines suggest aiming for 150 minutes of moderate-intensity activity per week (such as brisk walking) or 75 minutes of vigorous activity (such as running). For the best results, consistency is key; mixing in strength training adds extra benefits for your heart and bone health.

Following a healthy dietary plan

You truly are what you eat, and every meal is an opportunity to nourish your heart. A balanced diet generally includes:

• 50% fruits and vegetables

• 25% wholegrains

• 25% protein

Quality and variety matter, as does hydration with non-sugary drinks. Limit processed foods, and cut back on salt, sugar, and unhealthy fats. Small, steady dietary improvements often have the biggest long-term impact.

Maintaining a healthy weight

Carrying extra weight, especially around the middle, can increase your risk of high blood pressure, cholesterol issues, and type 2 diabetes. Tools like body mass index, or BMI, and waist circumference can help you understand your risk. Even a modest weight loss of 5% can significantly reduce your risk of heart disease and related conditions.

Getting quality sleep

A restful night of sleep can reduce your risk of heart disease, obesity, diabetes, and mental health issues. Most adults need at least 7 hours per night for the body and brain to recharge. Some tips for better sleep include:

• Keeping a consistent sleep schedule, even on weekends.

• Limiting screen time before bed, as blue light disrupts your natural sleep cycle.

• Avoiding caffeine in the late afternoon or evening.

• Napping briefly (i.e., <20 minutes) and early in the day (i.e., before 2 p.m.)

• Making your bedroom comfortable.

• Dealing with emotional stress and avoiding heavy exercise right before bed.

Remember to watch for signs of sleep disorders, such as loud snoring or daytime sleepiness, which may indicate obstructive sleep apnoea and negatively affect your sleep quality.

Managing stress effectively

Stress is part of life, but how we handle it makes all the difference. Exercise, meditation, time in nature, listening to music, or simply spending time with friends can help you live life peacefully. Avoid unhealthy coping mechanisms such as smoking, excessive alcohol, or emotional eating, as they can actually worsen stress over time.

Organising regular health screenings

Even the healthiest people need check-ups. Regular tests for blood pressure, blood sugar, and cholesterol can catch problems early, when they’re easier to manage. How often these screenings are done depends on your age, personal medical history, and family history, so work closely with your healthcare provider to schedule one appropriately.

Screening matters because CVD often develops silently, without obvious symptoms. By detecting risk factors early, you give yourself the chance to take action before serious complications can develop.

Your Heart, Your Choice

CVD can touch every part of life; our daily routines, relationships, and long-term health. It can also bring heavy financial and emotional burdens, not just for individuals, but for families, healthcare systems, and even the wider economy.

Fortunately, science, research, and technology have come a long way, transforming treatment to be more effective and accessible than ever. Of course, where we live, the healthcare available to us, and broader economic factors still play a role; but prevention is something we can take charge of. By making informed choices, we have the power to influence our heart health and reduce the impact of CVD.

Today, information is literally at our fingertips, making it easier than ever to understand and act on our health. And with knowledge comes power. Simple, intentional steps in our daily lives, including what we eat, how we move, even how we manage stress, can add up to big differences. Every choice is a chance to take control, not just of heart disease, but of our overall wellbeing.

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