-By Ibrahim Suleiman, PhD
Heart disease is among the top causes of death globally. About 1 in every 4 deaths is linked to heart disease. In Nigeria, 4 out of 5 cardiovascular disease (CVD) linked deaths are due to heart attacks or stroke. CVDs are disorders of the heart and blood vessels. They include coronary heart disease, cerebrovascular disease, rheumatic heart disease and many other conditions.
According to Dr. Nnenna Ezeigwe, the National Coordinator for Non Communicable Diseases (NCDs) in the Federal Ministry of Health (FMoH ), “CVD is a significant public health concern responsible for 11% of over 2 million NCD deaths in Nigeria annually. It is also responsible for a high burden of morbidity and disability. Most people with CVDs are not aware until catastrophes like stroke, heart attack or death occur.”
A survey showed that people’s awareness of heart disease as the leading cause of death has decreased from 65 percent (in 2009) to 44 percent (in 2019). Similarly, there is a decline in awareness on warning signs of a heart attack and stroke, and the risk factors for CVD.
While chest discomfort is a common symptom of heart diseases, you may experience specific symptoms such as dizziness, shortness of breath, or nausea.
Other symptoms may include: pain or discomfort in the back, jaw, stomach or both arms, breaking out into a cold sweat, shortness of breath with or without chest pain, sleep disturbance, unusual fatigue, indigestion (or gas-like pain), vomiting and chest pain.
About 90 percent of men and women experience some chest discomfort during an acute myocardial infarction (AMI), or heart attack. However, not all AMI events are associated with chest pain. And these non-chest pain symptoms may be misdiagnosed or ignored if they’re assumed to be something less serious, like acid reflux (heart burn).
Some of the risk factors for heart disease include: high blood pressure, high cholesterol, diabetes, cigarette smoking, sedentary lifestyle, obesity and family history.
But even for those who do not have these risk factors, there are still measures to be taken to ensure that they are leading a heart-healthy lifestyle.
Certain autoimmune diseases, such as rheumatoid arthritis, increases your risk of heart attack. Some pregnancy-related conditions also increases susceptibility to cardiovascular diseases among women.
Fortunately there are proactive measures that you can take every single day in order to help reduce your risk of heart disease. Some of these measures include: Eating a healthy diet, quit smoking, alcoholic drink moderation, manage stress and exercise.
Healthy dietary habits includes taking diet rich in fruits, vegetables, beans and whole grains — and taking very low quantity of saturated fats, cholesterol, salt, and added sugar. Red meat is supposed to be on top of your list of dietary restriction.
Meat is a good source of protein, vitamins, and minerals. However, those who eat high amounts of unprocessed and processed meat (like pepperoni, bacon, sausages, salami, bologna, and ham), but not chicken or fish, are strongly associated with higher risk of heart disease and death.
Meat may also mess with your gut microbiome (resident microorganisms in your gastrointestinal tract), something scientists are just learning is an important component for heart disease risk.
The harmfulness of high meat intake is likely due to its high levels of saturated fat, dietary cholesterol, heme iron, and added sodium . These dietary factors are all associated with heart health conditions such as hypertension, high cholesterol (hypercholesterolemia), vascular stiffness, insulin resistance, obesity and diabetes.
Eating a lot of red meat increases blood pressure and cholesterol levels, two big risk factors for heart disease. While you may not need to give up on meat completely, it is advisable that you should rarely consume red meat (about once or twice a week or even a month) and avoid processed meat.
A new study based on 30 years of observation has reconfirmed that replacing red meat with high-quality plant foods, like beans, nuts, or soy may be associated with a modestly reduced risk of coronary heart disease (CHD).
The study concluded that for every one serving per day, total red meat was associated with a 11 percent higher risk of CHD for unprocessed meat, and 15 percent higher risk if you consume processed red meat.
Interestingly, intake of one serving per day of combined plant protein sources, which include nuts, legumes, and soy, reduces the risk of CHD by 14 percent. This swapping red meat with widely available beans will reduce your chances of developing heart disease.
While you control what you eat, remember to exercise. According to recent studies, 12 weeks of passive stretching can help improve vascular health by reducing blood pressure, blood vessel stiffness and improve blood flow. This suggests that complementing aerobic exercise (cardio exercise) with stretching will likely enhance cardiovascular outcomes.
In addition to these, to further protect yourself from heart attacks you should learn the ABCS of heart health, which are: Appropriate aspirin therapy for those who need it, Blood pressure control, Cholesterol management and Smoking cessation. Remember that you are never too young to learn about heart disease risks and to start preventing them now.