Cardiovascular disease (CVD) is the broad term for a group of diseases that typically coexist within a person and are interrelated. Examples include:
- Heart failure
- Hypertension
- Atherosclerosis
- Ischemic heart disease
- Peripheral vascular disease
About 1 in 3 Americans has at least one type of CVD. Prevention is the best treatment because CVD kills more people than cancer, accidents, and chronic lower respiratory diseases combined. CVD risk factors are a mix of modifiable and nonmodifiable influences.
Working on your modifiable risk factors can offset the non-modifiable ones in order to decrease your risk of developing CVD.
Non-modifiable Risk Factors
Non-modifiable risk factors include gender, age, and familial history. The onset of disease occurs earlier in men. Men between 35 and 44 years old have a risk that is three times higher than women of the same age. The risk of CVD increases for women older than 55 and coincides with menopause. This is because estrogen decreases during menopause triggering an increase in triglycerides, LDL (i.e., bad) cholesterol, and total cholesterol. In contrast, the good cholesterol known as HDL decreases with menopause.
Additionally, a family history of sudden death or a myocardial infarction (MI) in a first-degree relative is considered a risk factor if the event occurred in a male relative before 55 years old, or in a female relative before 65 years old.
Modifiable Risk Factors
Modifiable risk factors are lifestyle behaviors that alter your lipid profile and inflammatory markers that lead to CVD. Lifestyle modifications are foundational for the protection and treatment of CVD. These include:
- Eating healthier
- Reducing stress
- Quitting smoking
- Reducing alcohol intake
- Improving quality of sleep
- Increasing physical inactivity
Metabolic syndrome (MetS) is not classified as a stand-alone disease, but rather a group of individual risk factors that increases risk of developing CVD and diabetes. It is marked by central obesity, insulin resistance, hypertension, and atherogenic dyslipidemias (high triglycerides, low HDL, and high LDL). The risk of developing CVD is doubled in persons who meet the criteria for MetS and the risk of developing diabetes is tripled. MetS is largely prevented through the same CVD modifiable risk factors.
Food as Therapy
The American Heart Association (AHA) states a healthy diet is key to preventing and managing CVD. They recommend an overall healthy diet pattern that offers:
- Whole grains
- Vegetable oils
- Lean proteins
- Little to no alcohol
- A variety of fruits and vegetables
- Minimal sodium, processed foods, and added sugars
You may prefer a defined structure to your meals by following a specific diet that outlines exact types and amounts of food. Several diets are known to prevent or treat CVD that closely resemble the AHA’s dietary guidelines, such as the:
- Mediterranean Diet (MedDiet)
- Dietary Approaches to Stop Hypertension (DASH) diet
- Plant-based diet
Putting it all Together
The common theme among all dietary recommendations for CVD is to eat more whole-plant foods and less animal products, saturated fat, and processed foods. To improve your odds of success, learn to read food labels and pack your pantry with heart healthy foods, such as legumes, grains, fruits and vegetables, nuts and seeds, tofu, tempeh, and seitan. Take control of your health by choosing what you put in your mouth.