{"id":13913,"date":"2021-12-19T18:17:18","date_gmt":"2021-12-19T18:17:18","guid":{"rendered":"https:\/\/ovadiahearthealth.com\/old-site\/?p=13913"},"modified":"2022-03-11T06:42:50","modified_gmt":"2022-03-11T06:42:50","slug":"a-guide-to-reducing-your-risk-of-cardiovascular-disease","status":"publish","type":"post","link":"https:\/\/ovadiahearthealth.com\/old-site\/2021\/12\/19\/a-guide-to-reducing-your-risk-of-cardiovascular-disease\/","title":{"rendered":"A guide to reducing your risk of cardiovascular disease"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Cardiovascular disease is an umbrella term that includes all heart-related illnesses along with some <\/span><a href=\"https:\/\/www.prokerala.com\/health\/types-of-cardiovascular-diseases.htm#:~:text=Types%20of%20cardiovascular%20diseases%201%20Coronary%20heart%20disease.,vascular%20disease%20or%20Peripheral%20arterial%20disease.%20In%20this\"><span style=\"font-weight: 400;\">other conditions<\/span><\/a><span style=\"font-weight: 400;\"> such as deep vein thrombosis (DVT). There are four main forms of cardiovascular disease (CVD):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/aortic-valve-disease\/symptoms-causes\/syc-20355117\"><span style=\"font-weight: 400;\">Aortic valve disease<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.bhf.org.uk\/informationsupport\/conditions\/coronary-heart-disease\"><span style=\"font-weight: 400;\">Coronary disease<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.cdc.gov\/heartdisease\/PAD.htm\"><span style=\"font-weight: 400;\">Peripheral arterial disease<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.bhf.org.uk\/informationsupport\/conditions\/stroke\"><span style=\"font-weight: 400;\">Stroke\u00a0<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In this article, I\u2019ll explain how to reduce your risk of developing CVD and potential symptoms that you should look out for.<\/span><\/p>\n<h2>The risk factors and symptoms for CVD<\/h2>\n<p><span style=\"font-weight: 400;\">CVD is a term that encompasses many heart related illnesses, and the risk factors are generally the same for all of these. If you want to work on heart disease prevention then these are the common <\/span><a href=\"https:\/\/www.webmd.com\/heart-disease\/risk-factors-for-heart-disease\"><span style=\"font-weight: 400;\">risk factors<\/span><\/a><span style=\"font-weight: 400;\"> that you need to focus on:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor diet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sedentary lifestyle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Excess alcohol consumption<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/12\/12\/how-workplace-stress-management-can-improve-your-employees-heart-health\/\"><span style=\"font-weight: 400;\">Chronic stress<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Thankfully all of these factors are controllable, which means that improving heart health stems from taking control of your health and making heart healthy decisions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although there are a wide <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/09\/12\/what-you-need-to-know-about-cardiovascular-disease\/\"><span style=\"font-weight: 400;\">range of symptoms that can be seen with CVD<\/span><\/a><span style=\"font-weight: 400;\">, they\u2019re often subtle enough that they can be easily overlooked or dismissed as something else. The common symptoms include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sickness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stomach pain or indigestion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aches and pains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swollen ankles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tiredness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irregular heartbeat<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you experience any of these symptoms or have any concerns then you should raise them with your doctor.<\/span><\/p>\n<h2>How to reduce your risk of cardiovascular disease<\/h2>\n<p><span style=\"font-weight: 400;\">Heart disease prevention is always better than treatment. Yet in the medical field there is a general lack of focus on the role of cardiovascular training, with a preference for medications or procedures used as a remedy for heart disease.<\/span><\/p>\n<p><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/08\/16\/3-small-steps-to-better-heart-health\/\"><span style=\"font-weight: 400;\">Heart disease prevention comes from you<\/span><\/a><span style=\"font-weight: 400;\">, and the changes that you can make in your day-to-day life. All of the risk factors noted above are also indicators of poor <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/06\/19\/what-is-metabolic-health-anyway\/\"><span style=\"font-weight: 400;\">metabolic health<\/span><\/a><span style=\"font-weight: 400;\">, so step one of cardiovascular training is working to achieve good metabolic health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That may sound daunting, but here\u2019s the good news: becoming metabolically healthy can be achieved through simple lifestyle and dietary changes. In my experience as a heart surgeon, the most common mistakes people make when it comes to their health are dietary, and this is largely due to <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/06\/28\/being-healthy-is-harder-than-influencers-suggest\/\"><span style=\"font-weight: 400;\">all the conflicting information that is out there.<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h2>Ignore the food pyramid<\/h2>\n<p><span style=\"font-weight: 400;\">For many years we have lived under the guidance of the <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/07\/11\/how-the-food-pyramid-has-failed-us\/\"><span style=\"font-weight: 400;\">food pyramid<\/span><\/a><span style=\"font-weight: 400;\"> and the official guidelines of corporate-sponsored bodies like the <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/12\/05\/how-the-ahas-2021-dietary-guidelines-continue-to-fail-us\/\"><span style=\"font-weight: 400;\">AHA<\/span><\/a><span style=\"font-weight: 400;\">. Yet despite these readily available rules for heart healthy eating, <\/span><a href=\"https:\/\/worldpopulationreview.com\/state-rankings\/obesity-rate-by-state\"><span style=\"font-weight: 400;\">more than a third of our population is obese<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And I was part of this statistic while following these guidelines.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s clear from the unacceptably high rates of chronic illness that there are major issues with the dietary advice we are being given and yet this advice has barely changed in the past 40 years.<\/span><\/p>\n<h2>How to actually eat for metabolic health<\/h2>\n<p><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/07\/19\/eating-for-metabolic-health-on-a-budget\/\"><span style=\"font-weight: 400;\">Eating a heart healthy diet<\/span><\/a><span style=\"font-weight: 400;\"> is much simpler than many people think. Forget the labels on food products in the supermarket and the fad diets you see promoted.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, aim to eat what grows in the ground or things that eat what grows in the ground. This means things like animal products, vegetables, sweet potatoes and so on. Another guideline is to avoid foods that are made in a factory and are bought in bags or boxes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fries, pastries, cereals and sugary drinks certainly don\u2019t grow in the ground and have no place in a heart healthy diet.<\/span><\/p>\n<h2>Other ways to improve your metabolic health<\/h2>\n<p><span style=\"font-weight: 400;\">There are a lot of methods for improving metabolic health and they all revolve around simple, <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/11\/07\/strategies-to-prevent-heart-disease\/\"><span style=\"font-weight: 400;\">easy to implement lifestyle changes<\/span><\/a><span style=\"font-weight: 400;\"> like reducing alcohol intake, avoiding tobacco products, and implementing exercise as part of your daily routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This doesn\u2019t mean that you have to get a gym membership and devote huge blocks of time to working out. You can start by adding short walks, like a ten minute stroll after breakfast or lunch.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Metabolic health is also trackable by using five markers, including your wait circumference, blood pressure, and blood panel readings. You can receive a baseline assessment now, and visibly see your progress from one month to the next, so you\u2019re never guessing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to take control of your health and would like tailored advice for your specific situation, <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/talk-to-ovadia\/\"><span style=\"font-weight: 400;\">book a free telehealth call with me here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cardiovascular disease is an umbrella term that includes all heart-related illnesses along with some other conditions such as deep vein thrombosis (DVT). There are four main forms of cardiovascular disease (CVD): Aortic valve disease Coronary disease Peripheral arterial disease Stroke\u00a0 In this article, I\u2019ll explain how to reduce your risk of developing CVD and potential &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/12\/19\/a-guide-to-reducing-your-risk-of-cardiovascular-disease\/\"> <span class=\"screen-reader-text\">A guide to reducing your risk of cardiovascular disease<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"brizy-blank-template.php","format":"standard","meta":{"_acf_changed":false,"passster_activate_protection":null,"passster_protect_child_pages":"","passster_protection_type":"password","passster_password":"","passster_activate_overwrite_defaults":"","passster_headline":"","passster_instruction":"","passster_placeholder":"","passster_button":"","passster_id":"","passster_activate_misc_settings":"","passster_redirect_url":"","passster_hide":"no","passster_area_shortcode":"","site-sidebar-layout":"right-sidebar","site-content-layout":"plain-container","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[7],"tags":[17,31,36,18,9],"class_list":["post-13913","post","type-post","status-publish","format-standard","hentry","category-blog","tag-cardiovascular-disease","tag-cardiovascular-health","tag-cvd","tag-metabolic-disease","tag-metabolic-health"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>A guide to reducing your risk of cardiovascular disease | Ovadia OLD Site<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A guide to reducing your risk of cardiovascular disease | Ovadia OLD Site\" \/>\n<meta property=\"og:description\" content=\"Cardiovascular disease is an umbrella term that includes all heart-related illnesses along with some other conditions such as deep vein thrombosis (DVT). 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