Cardiovascular risk factors may be non-modifiable, such as sex and age, but the most important ones are all modifiable, so you can act on them and control them, in most cases simply by making lifestyle changes. These 8 major modifiable risk factors are the following:
1. Tobacco.
This is one of the most significant cardiovascular risk factors. Tobacco, in all its forms, increases the risk of suffering a heart attack or stroke. Tobacco products damage the walls of the arteries, increase the deposit of cholesterol in the arterial wall, promote the formation of clots, increase blood pressure and heart rate, raise LDL cholesterol, reduce HDL cholesterol and can induce coronary spasms. It has been shown that smoking increases the risk of myocardial infarction and stroke by 100% and the risk of death by 300%. These risks are observed in smokers, but tobacco users in other forms also have these elevated risks. Tobacco is equally dangerous if it is chewed or snorted. Even passive smokers have an elevated cardiovascular risk.
2. Diet.
Diet is the other major cardiovascular risk factor, along with tobacco. It not only acts directly by increasing the risk of myocardial infarction and stroke, but also promotes the appearance of other risk factors, such as hypertension, hypercholesterolemia, diabetes, and obesity. A diet rich in saturated fats is associated with a higher risk of developing atherosclerosis. It is estimated that diet is responsible for 30% of coronary heart disease and 10% of strokes. A diet rich in saturated fats and trans fats raises blood cholesterol and promotes atherosclerosis. High sodium intake increases blood pressure, which also promotes atherosclerosis. A diet rich in sugars can promote the appearance of diabetes, which is another major cardiovascular risk factor. Excessive consumption of alcoholic beverages is associated with hypertension, cardiomyopathy, arrhythmias, and stroke.
3. Lipids
Lipids are fats that circulate in the blood in two main forms: cholesterol and triglycerides. Cholesterol in the blood is captured by cells to form part of their membranes or to produce bile salts or certain hormones. Cholesterol circulates in the blood bound mainly to low-density lipoprotein (LDL) or high-density lipoprotein (HDL). LDL carries cholesterol to the tissues, so if it is very high, excess cholesterol can be deposited on the arterial wall and promote atherosclerosis. HDL collects cholesterol from the blood, so if it is high, it means that part of the cholesterol is being removed from the bloodstream, which is beneficial for the health of the arteries. Triglycerides are another type of blood fat that promotes atherosclerosis when high. Triglycerides are less dangerous than cholesterol, but are associated with atherosclerosis when they are very high in the blood, especially if there is concomitant high LDL or low HDL.
4. Diabetes
Diabetes is a major risk factor for cardiovascular disease. Diabetics have an increased risk of heart attack or stroke. Diabetes is associated with atherosclerosis independently of blood glucose levels, although strict blood glucose control reduces cardiovascular risk in some patients. Diabetes is often associated with obesity and hyperlipidemia, which also contribute to the development of atherosclerosis.
5. High blood pressure
Increased blood pressure is an attack on the arterial wall, which promotes atherosclerosis. In addition, the most severe hypertensive patients are also at risk of artery rupture and the resulting hemorrhages. High blood pressure increases the probability of suffering a myocardial infarction and, above all, ischemic and hemorrhagic stroke. High blood pressure is a common disease, as it affects more than 30% of the population, with an even higher incidence in developed countries, as it is highly conditioned by lifestyle. It is more frequent in people who are overweight or obese, in sedentary people, and in those who consume a diet rich in salt. The worldwide incidence of hypertension is increasing, as the economic improvement of countries is usually accompanied by changes in lifestyle that are negative for cardiovascular health. For this reason, hypertension is one of the most frequent causes of mortality worldwide.
6. Obesity
Obesity is a cardiovascular risk factor in itself and because it promotes the appearance of diabetes, hyperlipidemia, and hypertension. This risk, although lower, is also observed in overweight people. Any form of overweight or obesity promotes atheromatosis, but the risk is greater in abdominal obesity. This seems to be a consequence of the fact that intra-abdominal fat promotes hypertension and interferes with the metabolism of glucose, insulin, and lipids. Obesity is a growing problem throughout the world, as the population changes its lifestyle to a less healthy one. And it is not only increasing in adults, but also in children. Humanity has been changing its lifestyle towards a sedentary lifestyle and the consumption of more sugars and fats, which leads to obesity. At the same time as this occurs, the incidence of diabetes, hyperlipidemia, and hypertension is increasing. It is assumed that more than 50% of diabetes cases and more than 20% of coronary disease cases are derived from obesity and overweight.
7. Sedentary lifestyle
People who do not exercise regularly have a higher incidence of heart attacks and strokes. A sedentary lifestyle is a risk factor for atherosclerosis. Sedentary lifestyles have increased as the economic conditions of the population have improved, as this allows people to use means of transport more frequently, even to travel short distances. In addition, cities have fewer spaces for physical exercise. The comforts of modern life, life at home, television, cinema, etc., have contributed to the increase in sedentary lifestyles. In children, video games are the main cause of sedentary lifestyles today. Sedentary lifestyles are a risk factor in themselves, but they also contribute to the appearance of other factors, such as high blood pressure, hypercholesterolemia, hyperglycemia, and obesity. In addition, sedentary individuals often have an unhealthy diet and many of them are smokers.
8. Stress
Mental and emotional stress is also associated with a higher incidence of cardiovascular diseases. In the case of acute stress, such as very intense emotion, a hypertensive crisis, myocardial infarction or transient apical dysfunction can occur. Chronic stress promotes atherosclerosis, probably due to the increased release of hormones such as adrenaline and corticosteroids, and can also promote the appearance of other risk factors, especially hypertension. Stress is not a factor that comes from outside, since it depends on the way in which each person manages their emotions. Some jobs are considered more stressful than others, but it is really about the influence that responsibility has on each person. The economic situation of the individual is also a form of chronic stress, and it has been observed that a low socioeconomic level is associated with a higher cardiovascular risk.
Conclusion.
These 8 risk factors explain the vast majority of cases of atherosclerosis and its consequences, mainly myocardial infarction and stroke. Therefore, controlling them greatly reduces cardiovascular risk. It could be said that to have a healthy heart and arteries, it is enough to apply the following advice:
- 1. Never smoke. You will live a longer and better life.
- 2. Eat only healthy foods: fruits, vegetables, legumes, nuts, fish and olive oil. You should base your entire diet on these products. If you ever go off the diet, you can eat chicken, turkey or game animals, always without skin and without adding fat.
- 3. Practice physical exercise daily, throughout your life, adapted to your physical capacity.
- 4. Live a calm life, without nervousness and controlling stress.
