Introduction
Heart disease and stroke are two of the leading causes of death in the United States. While there are many factors that can contribute to your risk of developing these conditions, your diet is one of the most important. Eating certain foods can increase your risk of heart disease and stroke, while avoiding others can help reduce your risk. In this article, we will discuss how your heart disease and stroke risk “skyrockets” when you do these things – eat this not that. We will look at the foods that can increase your risk and the foods that can help reduce it. We will also discuss the importance of making healthy lifestyle choices to reduce your risk of heart disease and stroke.
Your Heart Disease and Stroke Risk “Skyrockets” When You Do These Things — Eat This Not That
Heart disease and stroke are two of the leading causes of death in the United States. While there are many factors that can contribute to your risk of developing these conditions, there are some lifestyle choices that can have a major impact on your risk. Eating the right foods and avoiding certain unhealthy habits can help you reduce your risk of heart disease and stroke.
What Increases Your Risk?
Eating a diet high in saturated fat, trans fat, and cholesterol can increase your risk of heart disease and stroke. Eating too much salt can also raise your blood pressure, which can increase your risk of stroke. Smoking and drinking alcohol in excess can also increase your risk of heart disease and stroke.
What Reduces Your Risk?
Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help reduce your risk of heart disease and stroke. Eating foods that are low in saturated fat, trans fat, and cholesterol can also help reduce your risk. Limiting your intake of salt and avoiding smoking and excessive alcohol consumption can also help reduce your risk.
Eat This, Not That
When it comes to reducing your risk of heart disease and stroke, it’s important to make smart food choices. Instead of eating processed foods that are high in saturated fat, trans fat, and cholesterol, opt for fresh, whole foods that are low in these unhealthy fats. Choose lean proteins such as fish, chicken, and beans, and opt for whole grains such as oats, quinoa, and brown rice. Fill up on fruits and vegetables, and limit your intake of salt, sugar, and processed foods.
Making smart food choices can help reduce your risk of heart disease and stroke. Eating the right foods and avoiding unhealthy habits can help you stay healthy and reduce your risk of these serious conditions.
Heart disease is the leading cause of death in the United States and according to the Centers for Disease Control and Prevention, “One person dies every 34 seconds in the United States from cardiovascular disease. About 697,000 people in the United States died from heart disease in 2020—that’s 1 in every 5 deaths.” And the stats for strokes are just as alarming. The CDC states, “In 2020, 1 in 6 deaths from cardiovascular disease was due to stroke. Every 40 seconds, someone in the United States has a stroke. Every 3.5 minutes, someone dies of stroke.” Although there’s no surefire way to prevent heart disease or stroke there are modifiable risk factors that raise the likelihood and Eat This, Not That! Health spoke with Dr. Tomi Mitchell, a Board-Certified Family Physician with Holistic Wellness Strategies who shares five things that greatly increase the chance. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Dr. Mitchell explains, “Both strokes and heart disease share a common risk factor: atherosclerosis. Atherosclerosis is the buildup of plaque in the arteries, which can reduce blood flow and cause serious health problems. In strokes and heart disease, atherosclerosis can block blood flow to the brain or heart. This can cause a stroke or a heart attack, respectively. The pathophysiology of both conditions is similar in that they both involve a reduction in blood flow due to atherosclerosis. However, there are some essential differences between the two conditions. For example, heart disease typically takes years to develop, while strokes can happen suddenly. Heart disease is primarily a chronic condition, while strokes are typically acute. Despite these differences, strokes and heart disease share many similarities, most notably their connection to atherosclerosis.
Unfortunately, many people do not realize they are at risk for a stroke until it is too late. Some factors increase people’s stroke risk, such as high blood pressure, diabetes, smoking, and family history. However, some things people can do to help prevent strokes, such as eating a healthy diet, exercising regularly, and managing any medical conditions they may have. While strokes are severe and can have devastating consequences, it is essential to remember that they are also preventable. Understanding the risk factors and taking steps to reduce them can help reduce stroke risk.”
According to Dr. Mitchell, “High blood pressure is a significant risk factor for strokes and heart disease. When high blood pressure, the heart must work harder to pump blood through the body. This puts extra strain on the heart and, over time, can lead to damage. In addition, high blood pressure can cause the arteries to become narrow and rigid, making it more likely for a clot to form. If a clot lodges in the brain, it can cause a stroke. Similarly, a clot that forms in the heart can lead to a heart attack. Therefore, it is essential to keep blood pressure under control to reduce the risk of these potentially fatal conditions.”
Dr. Mitchell tells us, “Strokes and heart disease are major health concerns worldwide and have been linked to high cholesterol levels. In the case of strokes, high cholesterol can lead to plaque formation in the arteries, which can then block blood flow to the brain. This can cause a stroke, leading to severe long-term damage or even death. High cholesterol is also a risk factor for heart disease, as it can lead to plaque buildup in the arteries that supply blood to the heart. This can eventually lead to a heart attack, which can be fatal. Therefore, it is essential to maintain healthy cholesterol levels to reduce the risk of both strokes and heart disease.”
“Smoking is a significant risk factor for both strokes and heart disease,” Dr. Mitchell emphasizes. “When you smoke, the chemicals in tobacco damage your heart and blood vessels. This damage can lead to atherosclerosis, a condition in which plaque builds up on the walls of your arteries. Plaque narrows your arteries and makes it harder for blood to flow through them. A clot in one of your arteries can block blood flow to your brain and cause a stroke. Smokers are also more likely to develop high blood pressure, increasing their risk of stroke. In addition, smoking damages the lining of your arteries, making them more likely to tear or rupture. A torn artery can cause a heart attack by blocking blood flow to your heart muscle. So, if you smoke, you’re increasing your risk of having a stroke or heart attack. The best way to reduce your risk is to quit smoking.”
Dr. Mitchell says, “There are many risk factors for strokes and heart disease, and diabetes is among the most significant. Diabetes can damage blood vessels and nerves, making it difficult for the body to regulate blood sugar levels. This can lead to plaque in the arteries, which can eventually cause a heart attack or stroke. In addition, diabetes can cause high blood pressure, another significant risk factor for these conditions. Therefore, it is essential for people with diabetes to monitor their blood sugar levels carefully and to work with their healthcare providers to manage their condition. By taking these steps, they can help reduce their risk of strokes and heart disease.”
“Obesity is a significant risk factor for both strokes and heart disease,” Dr. Mitchell states. “Obesity is a body mass index (BMI) of 30 or greater. People who are obese are at increased risk for several health problems, including high blood pressure, diabetes, and high cholesterol. All of these conditions can lead to both strokes and heart disease. In addition, obesity itself can damage the heart and blood vessels. Obesity increases the amount of fat in the blood, which can clog the arteries. It also raises the risk of inflammation and makes it more difficult for the heart to pump blood. As a result, obesity is a significant contributor to both strokes and heart disease. Obesity treatment often includes lifestyle changes such as diet, exercise, and medications. These interventions can help lower the risk of strokes and heart disease.”
Dr. Mitchell says this “doesn’t constitute medical advice and by no means are these answers meant to be comprehensive. Rather, it’s to encourage discussions about health choices.”