Cardiovascular disease refers to a wide range of medical conditions that can affect the heart and vessels of the cardiovascular system; in layman’s language, we can call cardiovascular diseases “heart disease.” Cardiovascular Disease (CVD) has become a leading cause of mortality globally. CVDs include arrhythmias, stroke, hypertension, coronary heart disease, narrowing of arteries, weakening of cardiac muscles, and abnormal functioning of cardiac valves or formation of thrombus.

According to research conducted in the United States, approximately 1 in 5 people suffers from any one cardiovascular disease in the year 2021. Cardiovascular disease (CVD) remains a formidable health challenge in North America, affecting millions and posing significant risks to public health. As we delve into the prevalence of CVDs and explore strategies for reducing their impact, it becomes evident that proactive measures are crucial in mitigating this pervasive threat.

Understanding the Prevalence of CVD in North America

In both the United States and Canada, cardiovascular disease stands as the leading cause of death. This category encompasses a range of conditions affecting the heart and blood vessels, including coronary artery disease, stroke, heart failure, and hypertension. According to the American Heart Association, about 48% of all adults in the United States have some form of cardiovascular disease, highlighting its widespread impact.

In Canada, similar trends are observed, with heart disease and stroke accounting for a significant proportion of mortality. The prevalence of risk factors such as obesity, sedentary lifestyles, and poor dietary habits contributes to the high incidence of CVD in these countries. The following are the risk factors associated with widespread CVDs in the population.

Poor Dietary Habits

Due to hectic schedules and fast-moving routines in North America, most people have to consume processed food due to its easy and early availability. These processed meals are known for their HSSF (high in sugar and fatty acids), high salt content, and partially cooked meat. These dietary choices contribute to obesity, elevated cholesterol levels, hypertension, and inflammation of heart muscles, all of which are major risk factors for CVDs.

Low Intake of Fruits and Vegetables: Despite awareness campaigns, many people still need to consume adequate amounts of fruits, vegetables, and whole grains. These foods are essential for heart health as they provide dietary fibers, antioxidants, vitamins, and minerals that help lower blood pressure and reduce inflammation.

Sedentary Lifestyle

Many people lead sedentary lives due to their desk jobs, reliance on cars for transportation, and recreational habits involving minimal physical activity. Physical inactivity contributes to obesity, diabetes, high blood pressure, and other CVD risk factors.

Tobacco Use and Excessive Alcohol Intake

Despite declines in recent decades, smoking rates in specific demographics and regions of North America remain significant. Smoking is a major risk factor for cardiovascular disease as it damages blood vessels, increases blood pressure, and reduces oxygen levels in the blood. Alcohol intake may also cause CVDs due to its response of causing elevated blood pressure, which can damage the walls of blood vessels, leading to an increased risk of CVDs.

Obesity

Obesity is also one of the significant causes that lead to chronic disease conditions, including CVDs. The surveys conducted by professionals in North America concluded that people are facing an obesity epidemic, as a substantial portion of the population is classified as overweight or obese. Obesity is closely linked to insulin resistance, high cholesterol levels, hypertension, and other metabolic disorders that increase the risk of CVD.

STRESS AND MENTAL HEALTH

Chronic Stress

The world in which we live is characterized as a NO PACE region; every being leads a highly stressed lifestyle, followed by demanding work environments, financial pressures, societal expectations, and unjustified norms. This chronic stress elevates cortisol levels, raises blood pressure, and promotes unhealthy coping mechanisms such as overeating or excessive alcohol consumption.

Mental Health Disorders

Depression, anxiety, and other mental health disorders are prevalent in North America and are associated with higher rates of cardiovascular disease. These conditions often coexist with unhealthy lifestyle behaviors that further exacerbate CVD risk.

HOW CAN WE MANAGE CVD AND REDUCE THE RISKS OF CVDs? It’s important to remember that many of the risk factors for CVD are preventable. By making informed lifestyle choices, we can actively reduce our risk of developing CVD and manage the condition if we already have it. The following are the modifications we need to do for improving our quality of life;

Regular Physical Activity

Regular physical activity strengthens the heart muscles, improves circulation, and helps maintain a healthy weight. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. Strength training exercises two days a week can also enhance muscular fitness and metabolism.

Healthy Diet

A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can lower blood pressure and cholesterol levels and reduce the risk of obesity and diabetes. Limit your intake of saturated fatty acids, trans-fatty acids, sodium salt, and sugars. Improve your dietary intake by choosing food rich in nutritional fibers, proteins, vitamins, and essential minerals.

Smoking Cessation

Quitting smoking reduces the risk of CVD and improves overall health outcomes. You may seek support from healthcare professionals, who can provide personalized advice and support, use nicotine replacement therapies or medications if needed, and join smoking cessation programs. The sooner smoking is stopped, the greater the benefit to cardiovascular health.

Maintain a Healthy Weight

Obesity and excess weight increase the risk of hypertension, high cholesterol, and diabetes, all of which contribute to CVDs. Make your new resolution to achieve and maintain a healthy weight through a combination of a balanced diet and regular physical activity. You can also consult with healthcare providers or dietitians for personalized guidance.

Manage Stress

Chronic stress results in elevated blood pressure and contributes to unhealthy coping behaviors, such as overeating, smoking, or alcohol intake, which increase CVD risk. To cope with chronic stress, you should practice stress management techniques such as meditation, yoga, deep breathing exercises, and engaging in hobbies and activities that promote relaxation and enjoyment.

Limit Alcohol Consumption

Excessive alcohol intake can raise blood pressure and contribute to weight gain, increasing the risk of CVD. If alcohol is consumed, do so in moderation up to one drink per day for women and up to two drinks per day for men, as defined by health guidelines.

Regular Health Check-ups

It is important to have a routine check-up once or twice per year, depending on your health condition. Regular visits to healthcare providers allow for the monitoring of blood pressure, cholesterol levels, blood sugar, and overall cardiovascular health, which helps in monitoring heart health and can prevent an individual from developing chronic heart disease.

By adopting these lifestyle modifications, individuals can significantly reduce their risk of developing cardiovascular disease. These changes promote cardiovascular health and contribute to overall well-being and longevity. It’s never too late to start making positive lifestyle changes. Take every step towards healthier habits and count towards a healthier heart and life!

EDUCATION AND AWARENESS

Empowering individuals with knowledge about cardiovascular health and the importance of risk factor management fosters informed decision-making. Education initiatives should target diverse demographics and prioritize culturally sensitive approaches to reach marginalized populations.

While cardiovascular disease continues to pose significant challenges, concerted efforts at both individual and societal levels can lead to substantial reductions in its prevalence. By promoting healthy lifestyles, improving access to healthcare, and fostering supportive environments, we can mitigate the risk factors associated with CVD and enhance the overall cardiovascular health of our community. Together, through education, and innovation, we can strive towards a future where cardiovascular disease no longer remains the leading cause of mortality.