Preventing Heart Disease and Stroke: A Guide to a Healthy Lifestyle

Cardiovascular diseases, including heart attacks and strokes, are the leading cause of death worldwide, accounting for 32% of global deaths in 2019. Most of these deaths, 85%, can be prevented through lifestyle changes. In the United Arab Emirates (UAE), where sedentary lifestyles are common, it is especially important to take steps to prevent heart disease and stroke. This guide provides essential information on how to lower your risk and maintain a healthy lifestyle.

Understanding Heart Disease and Stroke

Heart attacks and strokes occur when there is a blockage in the blood vessels that restricts blood flow to the heart or brain. Symptoms may not be apparent until a heart attack or stroke occurs. Common symptoms of a heart attack include:

• Discomfort or pain in the center of the chest
• Pain in the left shoulder, arms, jaws, elbows, or back
• Difficulty breathing
• Nausea and vomiting
• Cold sweats
• Lightheadedness or dizziness

It is important to note that women may experience additional symptoms such as vomiting, nausea, jaw or back pain, and shortness of breath during a heart attack.

Understanding Risk Factors

To prevent heart disease and stroke, it is crucial to understand the risk factors associated with these conditions. Common risk factors include:

• High blood pressure: Damages the lining of arteries, making them more susceptible to plaque build-up and narrowing.
• High cholesterol: High levels of LDL cholesterol increase the risk of heart disease.
• Tobacco use: Increases the risk of plaque build-up, reduces oxygen levels in the blood, and puts pressure on the heart.
• Unhealthy diet: Consumption of processed foods high in saturated fats, sodium, and sugar increases the risk of heart disease.
• Sedentary lifestyle: Lack of regular physical activity is associated with an increased risk of heart disease and stroke.
• Obesity: Being overweight or obese increases the risk of heart disease and stroke.
• Stress: Chronic stress can elevate heart rate, blood pressure, and blood sugar levels, increasing the risk of these conditions.

Prevention Measures

Outlined below are key prevention measures that can help lower the risk of heart disease and stroke:

1. Manage Blood Pressure and Cholesterol Levels

Consulting with cardiologists can help you better manage your blood pressure and cholesterol levels. This may involve lifestyle modifications, such as adopting a healthy diet, limiting sodium and saturated fat intake, and engaging in regular physical activity. In some cases, medication may also be prescribed.

2. Quit Smoking

Living a tobacco-free life is crucial for reducing the risk of stroke and heart disease. Quitting smoking can be challenging but is possible with support and determination. It is essential to avoid exposure to second-hand smoke as well.

3. Maintain a Healthy Weight

Achieving and maintaining a healthy weight is essential for preventing heart disease and stroke. This can be accomplished by following a balanced diet that includes fruits, vegetables, whole grains, and lean protein. It is important to limit the consumption of processed foods high in saturated fats, sodium, and sugar. Staying hydrated and avoiding sugary drinks is also essential.

4. Engage in Regular Exercise

Regular exercise is beneficial for heart health. It helps maintain a healthy weight, lowers blood pressure, reduces inflammation, and lowers the risk of developing diabetes. Exercise also helps reduce stress hormones, improves oxygen absorption by muscles, increases good cholesterol levels, lowers blood pressure, and slows heart rate.

5. Regular Screenings

Regular screenings for high blood pressure, cholesterol levels, and diabetes are important for detecting and managing risk factors for heart disease and stroke. It is essential to follow the recommended screening guidelines and consult with healthcare professionals regularly.

6. Take Prescribed Medication

If you are diagnosed with conditions such as high blood pressure, cholesterol, or blood sugar, it is crucial to take prescribed medications as directed by your healthcare provider. Proper medication management is essential for controlling these conditions and reducing the risk of heart disease and stroke.

7. Manage Stress

Stress management is key to preventing heart disease and stroke. Chronic stress can elevate heart rate, blood pressure, and blood sugar levels, increasing the risk of these conditions. It can also lead to unhealthy behaviors such as overeating, smoking, or consuming junk food. Seeking help and finding healthy ways to cope with stress, such as through exercise, meditation, or therapy, is important.

By following these preventative measures and seeking medical advice, it is possible to lower the risk of heart disease and stroke and lead a healthy lifestyle.

Remember, prevention is always better than cure. Take charge of your health today!