Cardiovascular diseases are a group of disorders related to the heart and the vascular system (or the blood vessels). Though some cardiovascular diseases like congenital heart disease, cardiomyopathy, heart valve diseases, rheumatic disease, etc., are not caused due to diet and lifestyle, a majority of the cardiovascular diseases like coronary heart disease, cerebrovascular disease, peripheral artery disease, hypertension, heart attack and stroke are directly related to hardening and narrowing of arteries called atherosclerosis, which in turn is affected by diet and lifestyle. Healthy arteries are elastic, strong and flexible that helps them to withstand the pressure exerted on the walls of the arteries by the blood. Hardening of the arteries is caused by the increased pressure exerted by the blood on the walls of the blood vessels. Narrowing of the arteries is caused by the build-up of fatty deposits on the inner walls of the arteries resulting in plaque formation, which can sometimes break off and cause clots that block the blood vessels. Hardening and narrowing of the arteries results in restricted flow and sometimes block the flow of blood to heart and brain. Cardiovascular diseases are the most common cause of death all around the world. More people die from cardiovascular diseases than all the different types of cancers put together.
Risk factors for cardiovascular diseases
Risk factors are classified into those that can be modified to control or reduce the risk of these diseases and those that cannot be modified.
Non-modifiable risk factors: Age (the older the age, the higher the risk), gender (men are at a higher risk than women), and heredity (family history and race also plays a role in CVDs) are the risk factors cannot be modified, and so it is very important to treat and control other modifiable risk factors to reduce the risk of these diseases.
Modifiable risk factors: Smoking, unhealthy eating habits, lack of exercise, obesity and overweight, high blood pressure, high blood cholesterol, diabetes mellitus, stress, and too much consumption of alcohol are those that can be modified. These risk factors can be modified by making changes to the diet and lifestyle, and thus reduce the risk of CVDs.
Role of diet and nutrition
Most of the risk factors like obesity and overweight, high blood pressure, high blood cholesterol, and diabetes mellitus are related to an unhealthy diet that lead to a buildup of fat in the inner walls of the arteries, and can be controlled with a holistic diet and nutrition. So, a proper diet and nutrition is very important in controlling and reducing the risk of cardiovascular diseases. Let us have a look at some of the unhealthy eating habits and poor choices of food we generally make and what they can do to our heart and blood vessels.
Refined foods - Breads, rolls, cakes, cookies, muffins, pastas, and other products prepared using refined and white flours lack in dietary fiber, vitamins and minerals.
Simple sugars - Sweets, desserts, candy, chocolate, lollies, fruit juices, cordials, fruit concentrates, sweetened drinks, and other similar foods are high in simple sugars that cause a sudden spike in blood sugar levels and also results in a lot of empty calories. Over a period of time, these foods will result in overweight and obesity.
Saturated fats - Butter, margarine, animal fats, and baked foods prepared with these are rich in saturated fats, which need more energy for their digestion. These saturated fats get accumulated as adipose tissue and result in the buildup of fat in various parts of our body including arteries. Also more activity and energy is required to mobilize them and use them for energy purposes. These fats over a period of time lead to overweight and obesity.
Fast foods - Pastries, pies, burgers, and other fast foods generally have a high content of saturated fat, salt and refined flours, which can cause overweight, obesity, diabetes and hypertension.
Red meats - Red meats, fatty cuts of meats, and poultry with skin on are all very high in saturated fat and cholesterol, which again result in overweight and obesity.
Fried foods - Fried foods like French fries, fried chicken and other fried foods have a high content of saturated fat and cholesterol. Also the fat used to fry these foods generally is hydrogenated and so has trans fats.
Processed foods - Processed foods generally have high content of salt and other preservatives, which can cause hypertension.
Ready-to-eat meals and takeaway foods - These foods are again high in saturated fats, refined flours, salt, cholesterol and trans fats. All these can cause overweight, obesity, diabetes and hypertension, which are the major risk factors of cardiovascular diseases.
Role of different nutrients in reducing the risk of cardiovascular diseases
Learning about different nutrients and how they can help reduce the risk of cardiovascular diseases will help us make informed healthy choices and lead to a healthy lifestyle. Given below are different nutrients, their source and specific role in reducing the risk of cardiovascular diseases.
1. Complex carbohydrates: These are present in whole grains, cereals, nuts, seeds, beans, legumes, fruits and vegetables. The complex carbohydrates are mainly present in dietary fiber.
Dietary fiber: Dietary fiber is neither digested nor absorbed in the human digestive tract and is of absolutely no nutritional value, but it plays a very important role in regulating the blood sugar levels, blood cholesterol levels, and also promoting the health of colon. Dietary fiber is of two types - soluble and insoluble.
(1) Soluble dietary fiber promotes satiety. Because of the presence of complex carbohydrates, food takes longer time to digest and get absorbed, and so it stays in the GI tract for longer periods of time causing a feeling of fullness in the stomach (satiety) and also prevents a sudden spike in blood sugar levels.
(2) Insoluble dietary fiber (like bran) latches on to LDL cholesterol in the digestive tract and removes it from the intestines. Thus, it prevents a postpranadial increase of cholesterol in blood and regulates the blood LDL cholesterol levels.
(3) It absorbs water, adds bulk to the contents of the intestines, keeps the bowels regular and maintains the health of the colon.
2. Unsaturated fats: Unsaturated fats are of two types - monounsaturated fats (MUFA) and polyunsaturated fats (PUFA). These are mostly present in foods of plant origin like fruits, nuts, seeds, and oils extracted from these, and also cold water fish like salmon, tuna, sardines, etc. Unlike saturated fats, unsaturated fats are easy to digest, and are also necessary to maintain the fluidity of the cell membranes.
Omega fatty acids: Omega fatty acids are a type of PUFA. Nutritionally important omega fats are - omega 3 and omega 6. Omega 3 fatty acids are present in flaxseed, walnuts, and cold water fish like salmon, tuna, and sardines. These have been extensively studied and are found to have the following beneficial effects -
Reduce inflammation in the body.
Maintain the fluidity of cell membranes
Decrease the aggregation of platelets, thus reducing the risk of clot formation
Inhibit the thickening and hardening of the walls of the arteries
Relax the arteries by increasing the activity of nitric oxide in the endothelium of the arteries
Thus omega 3 fatty acids reduce the risk of CVDs. On the other hand, omega 6 fatty acids have an inflammatory effect. Consumption of high amounts of omega 6 fatty acids also tends to suppress the positive effects of omega 3 fatty acids. The recommended ratio of consumption of omega 3 to omega 6 fatty acids is 1:3.
3. Vitamins A and E: Vitamins A and E are fat soluble vitamins and act as natural antioxidants. Vitamin A and its precursors are present in brightly colored yellow, orange and dark green colored fruits, vegetables and leafy vegetables. Vitamin E is mostly present in nuts and oil seeds. They neutralize the free radicals generated in the body as a result of normal metabolic processes and reduce the risk of inflammatory diseases like atherosclerosis. Vitamin E also reduces the oxidation of LDL cholesterol and its deposition in the inner walls of the blood vessels.
4. Vitamin D: Precursors of vitamin D are provided by milk and milk products, which are converted to active vitamin D when the skin is exposed to natural sunlight. Deficiency of vitamin D indirectly increases the risk of CVDs by increasing the risk of diabetes mellitus, secondary hyperparathyroidism, hypertension, and thickening of walls of heart and blood vessels. But supplementation with vitamin D to reduce the risk of CVDs is still being studied.
5. Vitamin C: Vitamin C is a water soluble vitamin that functions as a natural antioxidant. It is present in citrus fruits, berries, pineapples, and other fruits and vegetables. It prevents the formation of clots in the blood and also keeps the blood vessels elastic and flexible, thus reduces the risk of CVDs.
6. B vitamins: B vitamins have a variety of functions in the body like coenzymes, cofactors, catalysts, activators, etc. These are abundantly present in whole grains, cereals, nuts, seeds, beans, legumes, eggs, meat and meat products. In the metabolism of proteins, methionine is metabolized to homocysteine, and subsequent metabolism of homocysteine needs B vitamins riboflavin (B2), pyridoxine (B6), cyanocobalamine (B12) and folic acid. In the absence of sufficient amounts of B vitamins, homocysteine gets accumulated, which is a risk factor for CVDs. So consumption of sufficient amounts of B vitamins reduces the risk of CVDs.
7. Minerals: Minerals function as coenzymes and cofactors and are required for the smooth running of all the metabolic functions. These are present in whole grains, cereals, nuts, seeds, beans, legumes, fruits, vegetables, eggs, milk, meat and meat products. Especially, copper, manganese and selenium play a very important role in activating the enzymes involved in neutralizing the free radicals (detoxification).
8. Antioxidants: Antioxidants are plant compounds that neutralize the free radicals in our body and have protective functions. These are abundantly present in fresh fruits, vegetables, nuts and seeds. These antioxidants neutralize the free radicals and reduce the risk for a variety of inflammatory and degenerative diseases including CVDs.
Holistic nutrition in cardiovascular diseases
Holistic nutrition it is believed that we need a certain balance of protein, vitamins, and other nutrients to help our bodies reach maximum energy levels and overall physical and emotional health. It is also believed that each individual is different and requires different amounts of these proteins, vitamins, and nutrients to make that particular individual healthy. Holistic nutritionists devise diets that match each individual's health and nutritional needs. A number of cardiovascular diseases can be controlled and the risk reduced by consuming a healthy and holistic diet. A balanced diet carefully planned to include a variety of foods from all the food groups provides all the nutrients in adequate quantities and also reduces the risk of variety of diseases including CVDs. While planning your diet, make sure that your meals have variety of the following foods.
1. Wholemeal and whole grain foods - include a variety of whole grains, cereals, breads, rolls, flours, pastas, and food products made from these in your daily diet. Examples are - whole wheat, corn, rye, brown rice, barley, oats, etc.
2. Lean meat, white meat, legumes, beans and lentils - choose your protein foods from a variety of protein sources like white meats like poultry, veal, lean pork, lean beef, eggs, legumes, beans, and lentils. Including good amounts of legumes, beans, and lentils ensures you are not consuming too much animal protein which is naturally rick in saturated fats and less in dietary fiber.
3. Vegetables oils - choose from a variety of vegetable oils like sunflower, safflower, peanut, canola, olive, rice bran, and vegetable oils. Different oils have different fatty acid profiles. So using different oils ensures that you are getting all the fatty acids.
4. Cold water fish, nuts and seeds - include good amounts of cold water fish like salmon, tuna, and sardines, a variety of nuts and seeds in your diet. These will provide a variety of vitamins and minerals, and omega 3 fatty acids.
5. Reduced fat milk and milk products - choose reduced fat milk and milk products like cheese, yoghurt, and skimmed milk to reduce the amount of total and saturated fat consumed.
6. Fruits and vegetables - include a variety of fruits and vegetables from all colors, textures and flavors. These are very good sources of vitamins, minerals, and antioxidants. Consume the following foods in very limited amounts. Meat and meat products - Red meats, fatty cuts of meat, poultry skin on, shrimp, crabs, lobsters, etc Full cream milk and milk products Sweets and desserts Saturated fats (butter, margarine, and hydrogenated fats)
Conclusion
Cardiovascular diseases pose a serious life-threatening risk globally across all races and age groups. But most of them could be controlled and risk reduced through a proper diet, nutrition, healthy eating habits and lifestyle changes. With a proper natural healthy balanced diet that is inclusive of all food groups and covering a variety of foods and a healthy lifestyle, we can reduce the risk of a number of most serious life-threatening cardiovascular diseases and enjoy life to its full.
Dr Kevin Lau DC is the founder of Health In Your Hands, a series of tools for Scoliosis prevention and treatment. The set includes his book Your Plan for Natural Scoliosis Prevention and Treatment, a companion Scoliosis Exercises for Prevention and Correction DVD and the innovative new iPhone application ScolioTrack.
Dr Kevin Lau D.C. is a graduate in Doctor of Chiropractic from RMIT University in Melbourne Australia and Masters in Holistic Nutrition from Clayton College of Natural Health in USA.
In 2006 I was awarded the "Best Health-care Provider Awards" by the largest Newspaper publication in Singapore on October 18 2006 as well as being interviewed on Primetime Channel News Asia as well as other TV and Radio. For more information on Dr Kevin Lau, watch his interviews or get a free sneak peek of his book, go to: Health In Your Hands website.
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