Essential knowledge about cardiovascular health

Cardiovascular health is a very important issue that requires special attention. To maintain good cardiovascular health, you should have a healthy diet and regular exercise. In addition, foods rich in omega-3 such as salmon, chia seeds, and walnuts are also beneficial for cardiovascular health. To reduce the risk of developing cardiovascular disease, it is important to regularly monitor your health and consult with a doctor for the best preventive methods.

Atherosclerosis and cardiovascular disease

Atherosclerosis is the accumulation of plaque inside your arteries. Arteries are blood vessels that carry oxygenated blood to the heart and other parts of the body. The plaque is formed from fats, cholesterol, calcium, and other substances found in the blood. With an unhealthy lifestyle, increasing age, other diseases, and oxidative circulation of cholesterol, the plaque adheres to the artery wall and hardens, narrowing the arteries. This limits the flow of oxygen-rich blood to your organs and other parts of your body. Atherosclerosis can lead to serious cardiovascular disease (CVD) problems that can often lead to death. A) A normal artery without plaque buildup B) Atherosclerotic artery with prominent plaque buildup.

Some unfavorable statistics

Cardiovascular disease (CVD), including stroke, heart and blood vessel disease, remains the leading cause of death in New Zealand, accounting for 30% of all annual deaths. In fact, every 90 minutes, one New Zealander dies from heart disease. It is often viewed as a male issue, however, CVD is the number one killer of women worldwide, killing more women than all forms of cancer, tuberculosis, HIV/AIDS, and malaria combined! Nearly two-thirds of deaths from coronary heart disease in women occur in those who have no history of chest pain. In 2011, 2600 women died from heart disease in New Zealand alone, which is more than 7 women per day - or about 50 women per week.

Risk factors for CVD

There are many risk factors associated with cardiovascular disease. Some risk factors such as family history, ethnicity, gender, and age cannot be changed. For example, as we age, the risk of developing cardiovascular disease increases. In the United States:

• 11% of people aged 20-40 have CVD
• 37% of people aged 40-60
• 71% of people aged 60-80
• 85% of people over 80 have CVD.

Other risk factors that can be treated or modified include exposure to tobacco, high blood pressure (hypertension), high cholesterol, obesity, physical inactivity, diabetes, and poor nutrition/unhealthy food choices. Having a risk factor does not necessarily mean that you will develop cardiovascular disease in your lifetime, but it does increase your risk compared to someone without a risk factor. Additionally, the more risk factors you have, the higher your likelihood of developing CVD. You can reduce your risk by modifying modifiable risk factors. Some studies have shown that traditional risk factors (as mentioned above) do not fully explain the risk of developing cardiovascular disease, meaning that there are other related factors. One contributing factor to the development of arterial plaque is the immune system. Changes in immune system function have been recognized as a major contributor to both the initiation and progression of arterial plaque. Arterial plaque was once believed to be due to passive lipid accumulation in the artery wall, which was then covered by smooth muscle and endothelial cells, known as the energy accumulation of oxidized cholesterol over time and mainly controlled by the immune system. Research has shown that the immune system can attack heart tissue. For example, a type of bacteria called Chlamydia (and the immune system's reaction to it) has been associated with the formation of arterial plaques in over 79% of heart disease patients. So, what does all this mean? It may imply that people with autoimmune conditions may have a higher risk of developing arterial plaque and related CVD.

So what can we do to prevent becoming a CVD statistic?

Reduce your risk by changing modifiable risk factors. Quit smoking, both smoking and chewing tobacco, as both are associated with an increased risk of cardiovascular disease. Monitor your diet, eat plenty of fresh fruits and vegetables, limit saturated fat intake, exercise regularly, and reduce stress. Most of these will help reduce cholesterol and blood pressure, promote weight loss, and may even reverse type 2 diabetes.

Improve your immune function

Our immune system starts with the gut, poor gut health means poor immune function, which can lead to a range of autoimmune diseases.

Protective substances for heart health

Coenzyme Q10 is an antioxidant produced in the body. The heart has a high demand for CoQ10 and as we age, they produce less. CoQ10 inhibits the oxidation process of fat and protein oxidation, thus reducing the production of free radicals. That is, it helps prevent the oxidation of LDL cholesterol, which may be beneficial in preventing and treating heart disease. It regenerates fat-soluble vitamins such as vitamin E. CoQ10-rich foods include offal, meat, and nuts. EPA and DHA omega-3 fatty acids are also important for cardiovascular health. A high-fat diet helps maintain healthy blood pressure, cholesterol, and heart rate compared to a low-fat diet. EPA and DHA also help maintain healthy immune function and inflammatory reactions in the body. They can reduce the risk of stroke, heart attack, and death in people who have previously had a heart attack. Food sources high in omega-3 fatty acids include fish, chia seeds, and flaxseeds.

Taking care of your heart does not just mean exercising a little each day. It means taking care of your diet, reducing your modifiable risks for CVD, and ensuring that your immune system is optimal by taking care of your gut health.