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What Is Heart Disease?

Heart disease refers to a range of conditions that affect the heart’s structure and function. The most common type is coronary artery disease (CAD), which can lead to heart attacks. Other forms include arrhythmias, heart failure, and congenital heart defects. Heart disease is a leading cause of death worldwide, but many cases are preventable through lifestyle changes and medical care (National Heart, Lung, and Blood Institute [NHLBI], 2024).

Causes of Heart Disease

Heart disease develops when there is damage to the heart or blood vessels. Several factors contribute to this damage, including high blood pressure, high cholesterol, diabetes, and inflammation.

Atherosclerosis

Atherosclerosis is a primary cause of heart disease. It occurs when fatty deposits (plaque) build up in the arteries, reducing blood flow and increasing the risk of heart attacks and strokes. This condition can be caused by poor diet, smoking, and lack of exercise (Mayo Clinic, 2024).

High Blood Pressure (Hypertension)

Chronic high blood pressure forces the heart to work harder than normal, potentially leading to thickened heart walls and heart failure. Hypertension can result from genetic factors, obesity, high salt intake, and stress (NHLBI, 2024).

Diabetes

People with diabetes have a higher risk of developing heart disease due to high blood sugar levels that can damage blood vessels and nerves controlling the heart. Maintaining proper blood sugar levels can reduce this risk (Office of Disease Prevention and Health Promotion [ODPHP], 2024).

Inflammation

Chronic inflammation, caused by conditions like rheumatoid arthritis or chronic infections, can damage blood vessels and contribute to heart disease. Lifestyle choices, such as smoking and an unhealthy diet, can also trigger inflammation (American Heart Association [AHA], 2024).

What Increases Your Risk of Heart Disease?

Several risk factors increase the likelihood of developing heart disease, including:

• Age: The risk increases with age, particularly after 45 for men and 55 for women.
• Family History: A history of heart disease in close relatives raises the risk.
• Smoking: Tobacco use damages blood vessels and decreases oxygen levels in the blood.
• Poor Diet: Diets high in saturated fats, trans fats, and processed sugars contribute to heart disease.
• Lack of Physical Activity: A sedentary lifestyle weakens the heart and contributes to weight gain and high cholesterol.
• Obesity: Excess body weight increases the risk of diabetes, high blood pressure, and high
• cholesterol, all of which contribute to heart disease.
• Stress: Chronic stress can lead to behaviors that negatively impact heart health, such as overeating or smoking (NHLBI, 2024).

How the Heart Changes with Age

As a person ages, the heart undergoes natural changes that can impact its function. The heart’s walls may thicken, leading to reduced pumping efficiency. Arteries may stiffen, increasing blood pressure. Older adults also experience slower heart rate responses to physical activity, making it important to maintain regular exercise and a healthy diet to support heart function (National Institute on Aging [NIA], 2024).

How to Prevent Heart Disease

Although some risk factors like age and family history cannot be changed, many lifestyle choices can significantly reduce the risk of heart disease.

Healthy Eating

A heart-healthy diet includes:

• Fruits and vegetables  Whole grains
• Lean proteins such as fish and poultry
• Healthy fats from sources like nuts and olive oil
• Limiting salt, saturated fats, and added sugars (Mayo Clinic, 2024)
• Regular Physical Activity

Adults should aim for at least 150 minutes of moderate-intensity exercise per week. Activities like walking, swimming, or cycling help maintain a strong heart and healthy blood pressure (AHA, 2024).

Managing Stress

Chronic stress can contribute to heart disease by increasing blood pressure and leading to unhealthy coping behaviors. Techniques such as mindfulness, meditation, and exercise can help manage stress effectively (ODPHP, 2024).

Avoiding Smoking and Limiting Alcohol

Smoking is a major risk factor for heart disease. Quitting smoking improves heart health almost immediately. Additionally, excessive alcohol consumption should be avoided, as it can raise blood pressure and contribute to weight gain (NHLBI, 2024).

Regular Checkups

Regular health screenings for blood pressure, cholesterol, and diabetes can help detect early signs of heart disease and allow for prompt management (NIA, 2024).

Conclusion

Heart disease remains a major health concern, but it is largely preventable with a healthy lifestyle. By understanding its causes and risk factors, individuals can take proactive steps to protect their heart health. A combination of proper nutrition, regular exercise, stress management, and routine medical checkups can significantly lower the risk of heart disease and improve overall well-being.

Works Cited

American Heart Association. (2024). Life’s Essential 8. Retrieved from https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8

Mayo Clinic. (2024). Heart-healthy diet: 8 steps to prevent heart disease. Retrieved from

https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy -diet/art- 20047702

National Heart, Lung, and Blood Institute. (2024). Heart-healthy living. Retrieved from

https://www.nhlbi.nih.gov/health/heart-healthy-living

National Institute on Aging. (2024). Heart health and aging. Retrieved from https://www.nia.nih.gov/health/heart-health/heart-health-and-aging

Office of Disease Prevention and Health Promotion. (2024). Keep your heart healthy. Retrieved

from https://odphp.health.gov/myhealthfinder/health-conditions/heart-health/keep-your-heart- healthy