By Menassie Kifle
Cardiovascular disease (CVD) is a leading cause of death and disability worldwide. The World Health Organization (WHO) estimates that around 17.9 million people die from CVD each year, accounting for 32% of all global deaths. In Ethiopia, CVD poses an increasingly serious public health challenge, worsened by urbanization, lifestyle changes, and limited access to healthcare services. Studies show that non-communicable diseases, including CVD, are responsible for approximately 39% of all deaths in the country, with heart disease being a major contributor.
As individuals reach the age of 50, their risk of developing heart conditions increases due to factors such as aging, sedentary lifestyles, and the cumulative effects of poor health choices. Fortunately, much of this risk can be mitigated through proactive measures.
Understanding Cardiovascular Disease
CVD encompasses a range of disorders that affect the heart and blood vessels, including coronary artery disease, stroke, hypertension, and heart failure. It often develops silently, with risk factors like high blood pressure, high cholesterol, diabetes, obesity, and smoking gradually damaging the cardiovascular system over time.
The positive news is that CVD is largely preventable. By making lifestyle changes and addressing underlying health issues, individuals can significantly reduce their risk, even later in life.
Preventive Tips for Cardiovascular Disease
- Adopt a Heart-Healthy Diet
Nutrition is the foundation of cardiovascular health. – Increase:
Fruits, vegetables, whole grains, and lean proteins.
Healthy fats from nuts, seeds, avocados, and fatty fish.
Fiber-rich foods that help lower cholesterol.
Limit:
Saturated and trans fats found in processed foods.
Added sugars and sugary drinks.
Excess sodium (salt), which raises blood pressure.
2. Stay Physically Active
Regular physical activity strengthens the heart and reduces risk factors for cardiovascular disease (CVD).
Engage in moderate aerobic exercise, such as brisk walking or swimming, for at least 150 minutes each week
Incorporate strength training exercises twice a week.
Include movement throughout the day to counteract long periods of sitting.
3. Maintain a Healthy Weight
Excess body weight puts a strain on the heart, increasing the risk of hypertension and diabetes. Aim for a healthy Body Mass Index (BMI) and keep waist circumference below 35 inches for women and 40 inches for men.
4. Quit Smoking
Smoking is a major risk factor for CVD. Quitting improves heart health almost immediately and significantly reduces the risk of heart attack or stroke over time.
5. Limit Alcohol Consumption
Excessive alcohol intake can raise blood pressure and contribute to irregular heart rhythms. Adhere to recommended limits: one drink per day for women and two for men.
6. Manage Chronic Conditions
Control Blood Pressure: Monitor your blood pressure regularly and strive for readings below
120/80 mmHg.
Regulate Blood Sugar: Diabetes is a significant risk factor for CVD. Maintain stable blood glucose levels through a healthy diet, regular exercise, and
Lower Cholesterol: Maintainmedication as needed. – Lower Cholesterol: Keep LDL (bad cholesterol) and
HDL (good cholesterol) at healthy levels through dietary changes and medications if necessary.
7. Manage Stress and Prioritize Sleep
Chronic stress can lead to unhealthy coping mechanisms, such as overeating or smoking, which increase the risk of CVD. Practice relaxation techniques like yoga, meditation, or deep breathing. Additionally, aim for 7–9 hours of quality sleep each night.
8. Stay Informed and Proactive
Regular health check-ups are essential for monitoring risk factors such as blood pressure, cholesterol, and blood sugar.
Learn – Educate yourself about the warning signs of heart disease, including chest pain, shortness of breath, and fatigue. Seek medical attention promptly if you experience these symptoms.
The Path Forward
As Ethiopia faces the rising burden of non-communicable diseases, raising awareness about cardiovascular health is vital. Preventive measures can extend lives and improve the quality of life for those over 50 and beyond. By adopting healthier lifestyles and prioritizing early detection and management, we can collectively reduce the impact of cardiovascular disease in our communities.
Remember, it’s never too late to take control of your heart health. Start today for a healthier tomorrow.
