by Ami-Bree Said

Cardiovascular disease – any condition of the heart and its blood vessels – is the leading cause of death in Australia. In 2012, it was responsible for 30% of all deaths, with that number set to rise due to Australia’s aging population¹. While we cannot do anything about getting older, there are risk factors for cardiovascular disease that can be modified in order to reduce the chances of development.

The main modifiable risk factors for cardiovascular disease are:

High blood pressure (hypertension)
Tobacco use
Physical inactivity
Type II Diabetes
Obesity

Hypertension is the leading cause of cardiovascular disease, worldwide². Whilst increased blood pressure is a part of aging, it can be reduced by a healthy low salt diet, regular physical activity and maintenance of a healthy weight range.

Smoking has numerous detrimental health implications, however, once an individual quits, the damaging effects begin to subside. For example, the risk of coronary heart disease is substantially reduced within 2 years of quitting. It has also been found that within 15 years of quitting, the individuals risk of cardiovascular disease returns to that of a non-smoker³.

Physical activity helps regulate body weight, while also improving the body’s use of insulin. Being active has positive effects on blood pressure, blood lipid levels, blood glucose levels, blood clotting factors and blood vessel health. Evidence shows that even minimal increases in physical fitness have been accompanied by substantial decreases for cardiovascular risk – remember, every bit counts!

Type II Diabetes is the most common form of diabetes, accounting for 85-90% of all cases – 60% of this amount may be prevented⁴. Risk factors for Type II Diabetes go hand in hand with that of cardiovascular disease, therefore, by maintaining a healthy blood pressure, weight range and diet, an individual’s risk of both Type II Diabetes and cardiovascular disease may be reduced.

Obesity puts unnecessary stress on multiple aspects of the body. Being overweight increases blood pressure and increases the risk of developing Type II Diabetes. By decreasing processed food intake, increasing fruit and vegetable intake, and incorporating regular physical activity, body weight will drop and with it, multiple poor health predispositions.

By improving these five aspects of your health, the risk of cardiovascular disease may be significantly reduced.

Australian Bureau of Statistics 2014, Causes of Death in Australia
Mendis S, Puska P, Norrving B, Global Atlas on Cardiovascular Disease Prevention and Control, 2011, World Health Organisation
The health consequences of smoking: A Report of the Surgeon General. Atlanta, Ga. U.S. Department of Health and Human Services, CDC, National Center for Chronic Disease Prevention and Health Promotion, 2004. Office on Smoking and Health Centers for Disease Control and Prevention.