Cardiovascular diseases such as infarction and stroke are leading causes of mortality worldwide. According to the World Health Organization (WHO), an estimated 17.9 million people die each year due to cardiovascular diseases.

These health conditions occur when blood flow to the heart or brain is obstructed by a clot or atherosclerosis. As a result, tissues and organs fail to receive oxygen and nutrients, leading to cell death.

Although cardiovascular diseases can be fatal, they are preventable. Preventing infarction and stroke involves lifestyle changes that reduce the risk factors associated with these conditions.

While some risk factors such as genetics and age cannot be altered, other modifiable risk factors such as smoking, unhealthy diet, inactivity, obesity, and stress can be changed to lower the likelihood of developing cardiovascular diseases.

1. Quit Smoking

Smoking tobacco is a significant risk factor for cardiovascular diseases. Tobacco has thousands of chemicals, many of which are toxic and cause inflammation in blood vessels, leading to atherosclerosis.

Nicotine in tobacco also raises blood pressure and heart rate, which increases the workload of the heart and damages arterial walls.

Quitting smoking reduces the likelihood of developing cardiovascular diseases by 50% within one year of cessation. However, the longer an individual smokes, the higher the risk of developing cardiovascular diseases, even after quitting.

2. Adopt a Healthy Diet

A healthy diet rich in fruits, vegetables, whole grains, lean proteins, and low in saturated and trans fats can reduce the risk of developing cardiovascular diseases.

Consuming too much salt can also raise blood pressure, increasing the risk of stroke and heart disease.

Research suggests that a Mediterranean-style diet that includes fish, olive oil, nuts, and legumes protects against cardiovascular diseases.

A Mediterranean-style diet is also associated with lower levels of inflammation, atherosclerosis, and blood pressure.

3. Engage in Regular Physical Activity

Inactivity is a risk factor for cardiovascular diseases. Regular physical activity helps reduce blood pressure and cholesterol levels, improve insulin sensitivity and glucose metabolism, and maintain a healthy weight.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week for adults.

In addition, adults should engage in muscle-strengthening activities at least two days a week.

4. Control Your Weight

Obesity is a risk factor for cardiovascular diseases such as infarction and stroke. Excess body weight increases blood pressure, cholesterol, and triglyceride levels, and strains the heart and circulatory system.

Adopting a healthy diet and engaging in regular physical activity are effective ways to control body weight. Losing weight can also reduce the risk of cardiovascular diseases, especially for people who are overweight or obese.

5. Manage Stress

Stress is a risk factor for cardiovascular diseases. Chronic stress can raise blood pressure, heart rate, and cholesterol levels, and may damage arterial walls.

Meditation, deep breathing, yoga, and cognitive-behavioral therapy are effective ways to manage stress. Engaging in regular physical activity, adopting a healthy diet, and getting enough sleep can also help manage stress levels.

6. Avoid Excessive Alcohol Consumption

While moderate alcohol consumption has been associated with a lower risk of cardiovascular diseases, excessive alcohol consumption can raise blood pressure, increase the risk of heart failure and atrial fibrillation, and lead to stroke.

The American Heart Association recommends no more than one drink per day for women and two drinks per day for men.

7. Monitor Cholesterol and Blood Pressure Levels

High levels of cholesterol and blood pressure are risk factors for cardiovascular diseases.

High cholesterol can lead to atherosclerosis and plaque buildup in the arteries, while high blood pressure damages arterial walls and increases the workload of the heart.

It is essential to monitor cholesterol and blood pressure levels. If levels are high, lifestyle changes, and medications may be necessary to reduce the risk of cardiovascular diseases.

8. Check for Sleep Apnea

Untreated sleep apnea is a risk factor for cardiovascular diseases. Sleep apnea occurs when an individual stops breathing for short periods during sleep, leading to low oxygen levels in the blood and strain on the heart.

Common symptoms of sleep apnea include loud snoring, gasping for air, and daytime fatigue.

Treatment for sleep apnea may include weight loss, avoiding alcohol and sedatives before bedtime, and using a continuous positive airway pressure (CPAP) machine to keep the airway open during sleep.

9. Control Diabetes

Diabetes is a risk factor for cardiovascular diseases. High blood sugar levels can damage blood vessels and increase the risk of atherosclerosis and blood clots.

Controlling blood sugar levels is essential for individuals with diabetes. Lifestyle changes such as adopting a healthy diet, engaging in physical activity, and monitoring blood sugar levels can help control diabetes. Medications may also be necessary.

10. Consult Your Doctor

Your doctor can assess your risk factors for cardiovascular diseases and recommend lifestyle changes and medications to reduce your risk.

Regular check-ups, including blood pressure and cholesterol checks, are essential for maintaining cardiovascular health.

Preventing infarction and stroke involves adopting healthy habits that address modifiable risk factors such as smoking, unhealthy diet, inactivity, obesity, stress, excessive alcohol consumption, and sleep apnea.

These lifestyle changes can reduce the risk of cardiovascular diseases by 50% or more.