The leading cause of death in the United States are cardiovascular diseases. Similarly, cardiovascular diseases are the leading cause of death for women- not cancer. According to the American Heart Association about one out of three women's deaths per year is due to heart disease. What most people do not understand is that the risk of heart disease starts at a young age. Changes are needed as soon as possible to ensure a healthy and prosperous life.
Lets start with defining some of the most common heart diseases:
1. The most common heart disease is Coronary Artery Disease (CAD). CAD occurs when the coronary arteries, the blood vessels that supply the heart with blood, oxygen and nutrients, become damaged due to plaque build up. Plaque is a waxy substance made up of cholesterols, fats, and other substances found in blood. The build up of plaque in an arteries is called Atherosclerosis. CAD can cause myocardial infarctions (heart attacks).
2. Arrhythmia is basically a fancy way of saying a heart rhythm problem. In this, the heart either beats too fast or too slow due to the electrical signals. Most arrhythmia are harmless, but some can prove to be devastating. Some heart defects occur during birth while others happen due to high blood pressure, smoking, CAD, stress, heart attacks and diabetes.
3. Cardiomyopathy is the deterioration of the heart muscle by becoming either thick, enlarged or rigid. Cardiomyopathy makes it difficult for the heart to pump blood to the rest of the body. The change in pumping habits of the heart can lead to heart failure or arrhythmias. Cardiomyopathy is either inherited or acquired through another disease. These other diseases are related to drugs, alcohol, CAD, and infections.
4. Heart infections branch over a whole variety of possibilities. Most infections are caused when bacteria, viruses, and parasites reach the heart. This can cause inflammation to the heart called myocarditis. Myocarditis can cause anything from mild disease to a heart attack.
There are many other heart diseases, but these are some of the most common.
How to fix this for young adults?
Probably the obviously similarity between most of these diseases are that they are mostly caused by a heart attack which connects to CAD. The plaque that builds up and causes atherosclerosis is due to eating unhealthy, lack of exercise, genetic reasons and other unhealthy habits. Of course nothing can be done due to genetics but solutions can be found to fix the other issues.
Diet- Eat more vegetables and fruits. Instead of buying unhealthy snacks, fruits/vegetables can be cut up and put in the fridge so whenever you get hungry you can just snack on them. Since much of the plaque is caused by cholesterol, you should cut out most saturate and trans fat products from your diet. This means limit the red meat, frozen foods, coconut oil, some full fat dairy products, deep fried foods, and margarine. Lastly replace simple white carbohydrates with complex grains to avoid extra sugar and feeling more full. Eating healthy helps you avoid the bad cholesterol (LDL). By losing weight and exercising, it helps you gain the good cholesterol (HDL).
Exercise- As stated above exercise helps increase HDL cholesterol. Exercise should be done most days of the week for about 30 minutes. Exercises can be anything from running to playing basketball with friends. Also always attempt to take the healthier option, for example stairs over elevator. Ultimately the goal is to stay in shape with a healthy weight and always be physically active.
Obesity- Obesity is usually the result of having poor dieting and exercise habits. It is suggested that someone's Body Mass Index (BMI) should be under 25 to be considered a healthy weight. Check your BMI here.
Smoking- People who believe smoking only affect the lungs are wrong! The chemicals in tobacco smoke damages blood cells and vessels, which causes a greater risk for Atherosclerosis. Smoking and secondhand smoking also raises blood pressure, damages heart tissue, and lowers HDL cholesterol. This is because the nicotine makes the heart work faster by narrowing arteries and increasing your heart rate and blood pressure. Anyone who smokes is at a high risk for a heart attack. All smoking should be removed permanently.
Medication- Medication called statins can be used to help lower LDL and increase HDL. Although most of these medications are not 100% effective, many new drugs with this purpose are under clinical trials. Of course medication should be the last resort, as weight loss and eating habits should be the priority. Similarly, if a heart attack has already occurred drugs like Plavix can thin the blood to prevent future blood clots.
Genetics- One should always be aware of his or her genetic history. The genetic history can act as a guideline to how cautious one should act.
Stress- Lowering stress causes a more stable blood pressure, which helps the heart!
Visit to Doctors- Many young adults avoid going to the doctor because they believe they are healthy. Yet one should always go for screenings (maybe every 1-3 years) so they are aware of blood pressure, cholesterol levels, and their risk of diabetes.
