How to Reduce Your Risk of Cardiovascular Dieseases: from a Evidence Based Nutritionist.

Written by Georgia Spence, BSc, ANutr, Founder of Georgia Spence Nutrition.

What are Cardiovascular Diseases?

Cardiovascular diseases (CVDs) are a group of non-communicable diseases of the heart and blood vessels. They include:

• coronary heart disease – a disease of the blood vessels supplying the heart muscle;

• cerebrovascular disease – a disease of the blood vessels supplying the brain;

• peripheral arterial disease – a disease of blood vessels supplying the arms and legs;

• rheumatic heart disease – damage to the heart muscle and heart valves from rheumatic fever, caused by streptococcal bacteria;

• congenital heart disease – birth defects that affect the normal development and functioning of the heart caused by malformations of the heart structure from birth; and

• deep vein thrombosis and pulmonary embolism – blood clots in the leg veins, which can dislodge and move to the heart and lungs.

Cardiovascular diseases (CVDs) are the leading cause of death worldwide, claiming an estimated 17.9 million lives each year (World Health Organization 2021).

Fortunately, by making some simple lifestyle changes, we can significantly lower our risk of developing CVDs:

Eat a Heart-Healthy Diet

What you eat plays a major role in keeping your heart healthy:

• Focus on fiber from whole grains, fruits, and vegetables to lower cholesterol.

• Add omega-3s, found in fatty fish (like salmon), walnuts, and flaxseeds, which help reduce inflammation.

• Limit saturated fats and trans fats found in processed foods, which raise "bad" cholesterol levels.

• Reduce salt intake to control blood pressure—aim for less than 6g per da (approximately 1 level teaspoon per day)

  
  

Stay Active

Exercise strengthens your heart, and improves circulation:

• Aim for 150 minutes of moderate exercise per week, such as brisk walking or cycling.

• Include strength training to boost metabolism and maintain muscle mass.

• Try small changes like taking the stairs or walking during breaks to fit movement into a busy schedule.

• Remember all movement is good movement (yes that does include everyday tasks such as hoovering!)

  
  

Maintain a Healthy Weight

Obesity increases your risk for heart disease, but small, sustainable weight loss can make a big difference

• Focus on portion control and mindful eating.

• Make meals from whole, nutrient-dense foods and avoid fad diets, which can harm your heart.

• Remember its a balance you don't need to remove your favourite foods!

• If you are concerned about your relationship with food please seek support from your GP or visit BEAT (the UKs leading Eating Disorder Charity).

  
  

Manage Stress and Sleep

Chronic stress and lack of sleep can take a toll on your heart:

• Practice stress-reduction techniques like meditation or deep breathing to manage daily stress.

• Aim for 7-9 hours of sleep per night to keep blood pressure and stress levels in check.

  
  

Quit Smoking and Limit Alcohol

Smoking is a major risk factor for heart disease, especially for women. If you smoke, quitting is one of the best things you can do for your heart. As for alcohol try and stay within the recommended safe limits. For more information visit DrinkAware

Get Regular Check-Ups

Women should monitor key health indicators like blood pressure, cholesterol, and blood sugar. Regular screenings help catch problems early, making it easier to manage risks before they turn into serious issues. So don't ignore invitations from your GP Surgery, and always reach out if there is anything you are concerned about.

Conclusion: Protect Your Heart

By adopting heart-healthy habits—like eating well, staying active, managing stress, and avoiding smoking—women can take control of their heart health and significantly reduce their risk of cardiovascular diseases. Take care of your heart, and it will take care of you.

References:

World health Organisation 2021 https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)