How to Eat for Cardiovascular Disease? (Cardiovascular Disease Nutrition Management)
Table of Contents
“Can’t believe that he’s gone while he’s so young, all because of stroke!”
“My mom has cerebral haemorrhage and has to go through surgery in the hospital.”
“Have you heard that XXX’s child recently passed away due to heart attack?”
“He doesn’t even have any bad habits, all it takes is a stroke paralysis. Now there’s no more breadwinner in the family.”
Does it sound oddly familiar to you? Truth be told, there’s a medical term known for this and it’s known as cardiovascular disease. In fact, up to 70% of the disease can be preventable through dietary habits and lifestyles. Let’s find out more about it through this article Dietary strategies for blood sugar control can play a significant role in preventing and managing cardiovascular disease. By making healthy food choices, such as consuming a diet rich in fruits, vegetables, whole grains, and lean proteins, individuals can help regulate their blood sugar levels and reduce the risk of heart-related complications. Additionally, incorporating regular physical activity and avoiding smoking can also contribute to overall heart health and disease prevention. There are various ways to manage blood sugar and reduce the risk of cardiovascular disease. One of the most effective methods is to maintain a healthy diet that is low in processed sugars and high in fiber. Additionally, regular exercise and monitoring of blood sugar levels can also play a crucial role in managing cardiovascular health. By adopting these lifestyle changes, it is possible to significantly lower the risk of developing cardiovascular disease.
Background
Cardiovascular disease (35%) has always been the leading cause of premature death (death happens earlier than people expected) worldwide and in Malaysia, preceding cancer (16%), and bacterial infection related diseases (17%). Heart disease has often been associated with overweight, high blood cholesterol, high blood pressure, smoking, diabetes and kidney disease. What exactly is cardiovascular disease and how does it become the No.1 killer in Malaysia?
Definition and scope of cardiovascular disease:
The term Cardiovascular disease is used to group a bunch of heart and blood vessel-related diseases, including：
- High blood pressure
- Coronary heart disease
- Stroke
- Peripheral vascular disease
- Heart failure
- Rheumatoid heart disease
- Congenital heart disease and cardiomyopathy
Atherosclerosis is often inseparable from most cardiovascular diseases. The accumulation of blood clots (plaque) in the arterial walls which narrows the blood vessels, causing blood flow to slow down will eventually escalate into various diseases.
How does blood clot cause heart disease？
The formation of blood clots begins with damage to the inner walls of arteries, which is closely related to cholesterol and fat in the blood. High blood pressure and smoking accelerate the process of arterial narrowing. When the blood clot gradually develops, it will clog the arteries and lead to coronary heart disease, angina, carotid artery disease, peripheral artery disease, and chronic kidney disease. Blockage of blood flow due to blood clots in the brain or heart will also cause heart attack and stroke. When there’s a blockage in the foot, it may cause muscle necrosis.
The 3 main causes of atherosclerosis：
- Smoking
- Imbalance diet
- inactive
These factors will naturally accelerate into atherosclerosis and cause cardiovascular disease. As age increases, the incidence of cardiovascular disease will also increase. In recent years, cardiovascular disease can also be observed even in younger ages, where men are at a higher risk than women.
Definition of high blood pressure：
The normal reading for blood pressure is 120/80mmHg. Elevated blood pressure, or hypertension, is considered when systolic blood pressure is greater than or equal to 140 mmHg or diastolic blood pressure is greater than or equal to 90 mmHg. Therefore, maintaining blood pressure at its normal range would be the ultimate goal.
As for cholesterol, in addition to controlling the total cholesterol level, it is advisable to take note of the HDL and LDL (bad cholesterol) cholesterol as well.
Diet and lifestyle management to lower blood pressure, blood lipid and cholesterol:
1. Weight loss
Every 4 kg of weight loss has been clinically proven to lower the blood pressure by 4.5/3.2 mmHg. This recommendation is therefore suitable for patients with high BMI levels.
2. Salt reduction
Consume no more than 1 teaspoon of salt per day.
3. Reduce drinking
Quit drinking/ control the amount of alcohol to less than 2 drinks a day.
4. Exercise
At least 150 minutes of aerobic exercise every week.
5. Healthy diet
Include plenty of vegetables, fruits, whole grains, legumes, nuts, fish and good oils, as these diets are also associated with high potassium intake, whereby it helps to reduce the risk of stroke by 24%. You can refer to Dash and the Mediterranean diet.
6. Quit smoking
Smokers are 8 times more at risk than non-smokers, so quitting smoking is very helpful for blood pressure control.
7. Supplements
There is now still insufficient evidence that fish oil, calcium, magnesium and fiber intake can reduce blood pressure.
8. Relax your mind
Qigong, Yoga, etc. are helpful in blood pressure management.
The 88888 principle
1. Stop before you full （80% full）
2. Eat dinner before 8 pm
3. Drink 8 glasses of water
4. Sleep for 8 hours
5. Walk 8000 steps
Diet principle
- Fat: Mainly monounsaturated fat or polyunsaturated fat. (eg: olive oil/red palm oil), reduce trans-fat intake. Such as reducing processed foods, cakes, cookies, vegetable butter, etc.
- Carbohydrates: Include more whole grains such as brown rice, whole wheat, oats, cassava, and sweet potatoes and eat less sugar.
- Protein: It is recommended to include more plant-based protein and marine fish, and reduce the intake of red meat (chicken, pork, beef).
- Vegetables and fruits: At least 3 fists of vegetables and 2 fists of fruits every day.
Exercise tips for office workers:
- Spend 10 minutes taking the stairs every day
- Walk for 5 minutes for every 2 hours of sitting
- Play sports such as badminton, running and basketball with your friends once a week
- Walk at least 1,000 steps a day
- Do more house chores
- Reduce screen time by 1 hour
- Park further away and walk more during your commute and meals
In conclusion: It is recommended that you listen to your doctor’s advice and take your medicine obediently. Even if you take medicine, don’t think that it’s safe and just eat whatever you like. In fact, taking medications on time, and adjusting your diet and lifestyle habits are equally important.
Remember, no one is responsible for your life except yourself.
