Cardiovascular Diseases – Lifestyle Modifications for Patients with Cardiovascular Diseases

Adopting a healthy lifestyle can greatly decrease the likelihood of developing cardiovascular diseases. Making dietary changes, such as consuming a well-balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein sources, can help reduce blood pressure, cholesterol, and body weight (Figure 1). Engaging in regular physical activity supports heart health by enhancing blood flow, lowering inflammation, and strengthening heart function. Furthermore, steering clear of harmful habits like smoking and excessive alcohol intake can markedly reduce the risk of CVD. Public health efforts that raise awareness and improve access to healthy choices play a vital role in encouraging people to embrace these beneficial lifestyle changes.¹

1. What is cardiovascular disease?

Cardiovascular diseases consist of various conditions that affect the heart and blood vessels. These disorders may involve one or several parts of the cardiovascular system. A person might exhibit symptoms (showing physical signs of the disease) or be asymptomatic (experiencing no noticeable symptoms), such as:

• Blockages or narrowing of blood vessels in the heart, other organs, or throughout the body.
• Congenital heart and vessel defects.
• Heart valves that are not operating correctly.
• Irregularities in heart rhythm.²

2. Why lifestyle modifications are crucial: -

Lifestyle changes are important for preventing cardiovascular diseases (CVDs). Many of the risk factors that lead to CVDs can be controlled through healthy habits. Eating a balanced diet, exercising regularly, quitting smoking, managing stress, and keeping a healthy weight all help lower these risks. By making these changes, people can greatly reduce their chances of developing heart problems.

Lifestyle changes are a well-rounded way to prevent CVDs. Unlike medicines that work on one specific issue, healthy habits can improve many risk factors at once. Starting these habits early and keeping them over time leads to long-term heart health and fewer complications (Figure 2).

For those already living with CVD, lifestyle changes are just as important. They can work together with medicines to improve their effects or even reduce the need for certain drugs. Overall, these habits help manage the disease better and enhance quality of life.³

Even though there is strong evidence showing that healthy lifestyle choices benefit heart health, it has been challenging to help people adopt these changes in their everyday lives. Lifestyle improvements have been a major reason for the decline in cardiovascular diseases (CVD) over the last two decades. For instance, between 1980 and 2000, deaths from coronary heart disease in the United States dropped by over 40%. However, CVD is still the leading cause of death worldwide, accounting for more than 37% of deaths each year in the U.S.

Nearly half of the decline in CVD during that period has been linked to better lifestyle habits like quitting smoking, increasing physical activity, and controlling cholesterol and blood pressure. Yet, rising rates of obesity and diabetes are working against these positive changes and could undo the progress made unless efforts are made to address them.

Despite the clear impact of lifestyle on both short- and long-term health, helping patient adopt healthier behaviors remains difficult. When the American Heart Association (AHA) released its Strategic Plan for 2020, it found that only 5% of people achieved “ideal cardiovascular health.” This standard includes healthy habits such as regular exercise, good nutrition, weight control, and avoiding tobacco, along with managing cholesterol, blood pressure, and blood sugar levels. These findings highlight the challenges that still lie ahead.⁴

3. Risk Factors for Cardiovascular Diseases:-

Risk factors for cardiovascular disease include specific habits, behaviors, conditions, or circumstances that raise the likelihood of developing the condition. These may include physical inactivity, poor diet, smoking, diabetes, advancing age, and a family history of heart disease.

Cardiovascular disease risk factors can be split into two categories: modifiable and non-modifiable

• Non-modifiable risk factors for cardiovascular disease are those that cannot be altered, such as age, ethnicity, and family history, since genetic traits cannot be changed.
• Modifiable risk factors are those that can be managed or reduced through behavioural changes by adopting healthier lifestyle habits, individuals can significantly lower their risk of developing cardiovascular disease (Figure 3). Examples of modifiable risk factors include smoking, poor diet, and lack of physical activity.⁵

4. How lifestyle contributes to cardiovascular disease progression: -

People diet, stress management, physical activity, and sleep patterns can either support a healthy heart or increase the risk of cardiovascular problems (Figure 4). Consistently choosing nutritious foods, engaging in regular exercise, effectively handling stress, and ensuring sufficient sleep can strengthen the heart, improve circulation, and lower blood pressure. On the other hand, poor eating habits, lack of physical activity, chronic stress, and sleep deprivation can lead to high cholesterol, obesity, hypertension, and other conditions that contribute to heart disease.

• The Role of Diet in Supporting Heart Health

A healthy diet is one of the most important ways to prevent heart disease. The foods people eat affect the cholesterol levels, blood pressure, and how well the heart works. Diets that are high in unhealthy fats, added sugars, and refined carbohydrates can lead to plaque buildup in the arteries, which increases the risk of heart problems.

Making positive changes to the diet doesn’t mean person have to completely overhaul their meals. Small, consistent adjustments can have a big impact. Eating more fruits, vegetables, whole grains, and lean proteins provides important nutrients like fiber, vitamins, and minerals that help lower cholesterol and keep blood vessels healthy.

Adding fiber-rich foods, such as oats, beans, and vegetables, is a great way to improve heart health. Fiber helps reduce “bad” Low-density lipoproteins cholesterol by binding to it and removing it from the body before it can cause harm.

Including healthy fats is also essential. Choose unsaturated fats from sources like olive oil, avocados, and fatty fish such as salmon, rather than butter, lard, or processed oils. These fats help lower inflammation, decrease cholesterol, and support the heart. Omega-3 fatty acids, found in certain fish and seeds, are especially good for reducing blood pressure and preventing heart rhythm problems.

At the same time, it’s important to avoid unhealthy fats like trans fats and saturated fats, which are commonly found in fast food, snacks, and baked goods. These fats increase “bad” cholesterol and contribute to plaque buildup.

Finally, cutting back on sodium is key, as too much salt can lead to high blood pressure a major risk factor for heart disease. Many processed and restaurant foods contain excessive salt. Choosing fresh foods and using herbs and spices for flavour can help lower salt intake and support heart health.

• The Importance of Physical Activity

Exercise is essential for preventing heart disease. Regular physical activity helps strengthen the heart, improve blood flow, and control blood pressure and cholesterol. People don’t need to do intense workouts adding more movement to the daily routine is what matters.

The American Heart Association recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week. Activities like brisk walking, swimming, cycling, or dancing are great choices. It’s also important to include strength training exercises twice a week to improve muscle strength and overall health (Figure 5).

Exercise helps not only the heart but also with weight control. Being overweight can lead to high cholesterol, high blood pressure, and insulin resistance, all of which increase the risk of heart disease.

Even small changes can add up. Take the stairs instead of the elevator, park farther from your destination, or walk to nearby places. The goal is to stay active throughout the day

• Stress Management: A Hidden Threat to the Heart

Stress is a silent but harmful factor in heart health. When stressed, the body releases hormones like adrenaline and cortisol, which increase heart rate, blood pressure, and inflammation. Over time, this can damage arteries and lead to heart disease. Stress can also lead to unhealthy habits like overeating or smoking.

Managing stress is important for heart health. While stress cannot be completely avoided, practicing relaxation techniques can help. Meditation, deep breathing, yoga, and Tai Chi can calm the mind, lower blood pressure, and reduce physical tension (Figure 6).

Doing things people enjoy, such as spending time outdoors, reading, or pursuing hobbies, can also help people relax. Having strong relationships and social support from friends, family, or community groups can reduce stress and promote emotional well-being.

• Sleep and Heart Health: The Overlooked Connection

Many people sacrifice sleep when life gets busy, but poor sleep is a serious risk factor for heart disease. Sleep helps the body repair itself, balance hormones, and restore energy. Without enough sleep, blood pressure can rise, inflammation can increase, and weight gain becomes more likely—all of which are bad for the heart (Figure 7).

Adults should aim for 7 to 9 hours of sleep every night. Keeping patient bedroom dark, cool, and quiet helps improve sleep. A calming bedtime routine, like reading or taking a warm bath, signals the body that it’s time to rest.

It’s also helpful to avoid stimulants like caffeine and alcohol before bedtime. Caffeine can make it hard to fall asleep, while alcohol can disturb sleep cycles and reduce the quality of rest.

• The Role of Smoking and Alcohol in Heart Health

Smoking is one of the biggest causes of heart disease. The chemicals in tobacco harm blood vessels, build plaque, and lower oxygen in the blood, increasing the chances of heart attacks and strokes. Quitting smoking is one of the most powerful ways to protect your heart.

Drinking too much alcohol can also harm the heart. It can raise blood pressure, cause irregular heartbeats, and lead to heart failure. While moderate drinking may offer some benefits, heavy drinking is dangerous. It’s recommended that women limit themselves to one drink per day and men to two drinks per day.

• The Power of Regular Health Check-ups

Preventive care helps spot heart problems before they become serious. Regular check-ups, including blood pressure and cholesterol tests, can catch issues early (Figure 8).

Healthcare providers can offer advice on improving your lifestyle and may suggest medications if needed. They might also recommend tests like an echocardiogram to check how well your heart is working and detect any problems.⁶

5. DASH Diet :-