What is heart disease

 A healthy heart has a good blood supply, which comes from two coronary arteries. These arteries need to  be healthy, elastic and reasonably free from fatty build ups so that they can perform their job well.

The main underlying cause of heart disease is due the the `hardening of the arteries` which is caused by the build up of fatty deposits in the inner linings of the arteries. This will lead to partial or complete blockage of the arteries making it difficult for the blood to flow through. This process is a called arteriosclerosis. Total blockage can result in a heart attack. In case of a stroke, it is an artery in the brain that is blocked instead of an artery in the heart.

Who are the people at risk of heart disease ? 

•  Heredity
  Heart disease often runs in the family. Children of parents with cardiovascular disease are more likely to develop it.
• Sex
  Men have a greater risk of heart disease than women and they have attacks earlier in life. This risk factor begins to balance out in women after menopause.
• Age
  About 4 out of 5 people who die of heart disease are over 65 years of age. 
• Smokers 
  Smoking injures and constricts the arteries, reduces oxygen supply and stimulates clotting. Smokers are twice as likely to have a heart attack than a non-smoker.

• Diabetics
  Diabetics appear to have more widespread and rapid progression of heart disease compared to a non-diabetic. Diabetics develop arteriosclerosis on an average of 10 years earlier than a non-diabetic.
• Elevated blood cholestrol levels
  Cholestrol is a waxy substance mainly produced by our liver. It is required to transport digested fat to the body cells where it is needed. When we eat too much saturated fat, the body produces more cholestrol. This extra fat wiill then be deposited on the walls of blood vessels. In the heart, this will cause narrowing of the arteries, which means that the heart has to work harder to get the blood through these narrowed arteries.
• High blood pressure
  Research confirms that high blood pressure speeds up the formation of fatty despots in the arteries, blocking and narrowing them, causing an extra strain on the heart. This can lead to a heart attack or stroke if the arteries which supply blood to the heart or the brain become clogged. High blood pressure can be attributed to many factors like stress, consuming too much salt, too much alcohol and being overweight.

• Sedentary lifestyle       
  A sedentary lifestyle increases the risk of having a heart attack as a lack of exercise can results in one being over-weight. It makes the heart work harder to pump blood around the body.
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What are the symptoms?

There are no obvious symptoms of heart disease. Many people don't know that their arteries are clogged until a heart attack strikes. However you should note that:

• High blood cholesterol and high blood pressure are factors that contribute to heart disease. However, there are no obvious signs to indicate that you have high blood cholesterol or a high blood pressure.

One of the most common symptoms of heart disease is angina. It is often caused by a reduced blood supply to the heart of muscles. Angina can be described as a squeezing discomfort or pain in the centre of the chest  that lasts more than 10-15 minutes. The pain can also spread to the shoulders, neck, jaws or down the arms. Physical exertion or stressful emotional situations can often trigger this.

Stop Smoking

Modify Your Diet

Eat lots of fruits and vegetables. These contain large amounts of antioxidants that can protect against the development of heart disease. They also contain fiber, which helps to lower cholesterol levels. Eat more fish such as salmon, sardines, tuna and mackerel as these do help to boost the beneficial HDL cholesterol and control blood pressure.

Cut down on saturated animal fats. Choose lean cuts of meat and trim off all the excess fat before cooking. Saturated fat is thought to stimulate production of cholesterol in the blood. Oils high in monounsaturated fats like palm oil, olive oil and canola oil are preferred.

Reduce salt intake. Avoid processed and preserved foods that often contain large amounts of salt.

Consume alcohol moderately. Alcohol tends to increase blood pressure making it harder for the heart to pump blood around the body.

Take Antioxidants

Fat and cholesterol are susceptible to oxidation by cellular toxins like a cigarette smoke. Once oxidized they become toxic and cause damage to artery walls and accelerate the progression of arteriosclerosis. The environment we live in does not help, as there is an increased level of pollution. Due to this, we require antioxidants which are naturally occurring nutrients found in common foods like fresh fruits, vegetables and whole grains. It is also found in vegetable oil and in extracts of grape seed. These have been found to be beneficial in protecting against development of heart disease, cancer and other chronic degenerative diseases.

If we are unable to consume sufficient amount of antioxidants in our diet, supplementation can be a useful adjunct. Vitamin C, vitamin E and beta-carotene are antioxidant nutrients.

Making exercise part of your daily life is one of the best things you can do for your heart and your overall health. Regular moderate exercise reduces the risk of a heart attack and can also help you lose weight. This will also lower your blood pressure and give you a healthier cholesterol level. If you are over 40 years old, you smoke or have any medical condition, talk to your doctor before you embark on an exercise program.

Alleviate stress