Written by Dr. Sarah Tayebi – Insight Naturopathic Clinic

Cardiovascular diseases (CVDs) stand as a global health crisis, claiming the lives of millions each year. This category encompasses a range of disorders affecting the heart, blood vessels, or both, with atherosclerosis, or plaque formation in vessels, leading the way. Heart attacks and strokes, often rooted in atherosclerosis, are the most prevalent causes of CVD-related mortality worldwide. However, the good news is that many risk factors for CVDs are modifiable through lifestyle changes.



Unhealthy Diet: Excessive consumption of salt, sugar, and saturated fats in your diet.
Sedentary Lifestyle
Excessive Alcohol Consumption
High Blood Pressure
High Blood Sugar: Elevated blood sugar levels, including pre-diabetes and diabetes, are associated with a higher risk of cardiovascular diseases.
High Blood Lipids: Elevated cholesterol and triglyceride levels in the blood.
Obesity or Overweight: Being overweight or obese increases the risk of CVDs and associated complications.


The good news is that you have the power to lower your risk of CVDs and related complications, including mortality, by making positive lifestyle choices:

Healthy Diet: Decrease your intake of salt, sugar, and unhealthy fats, while increasing your consumption of fruits and vegetables, whole grains and omega 3 fats.
Quit Smoking and Reduce Alcohol Consumption: Smoking cessation and limiting alcohol intake are crucial steps to reduce your CVD risk.
Get Regular Physical Activity: Incorporate at least 30 minutes of exercise per day into your daily routine to maintain cardiovascular health.
Maintain a Healthy Weight: Achieve and maintain a healthy weight through a balanced diet and exercise.
Regular Health Check-ups: Schedule regular check-ups with your healthcare provider to monitor your blood pressure, blood sugar, and lipid levels.


It’s essential to be aware of potential warning signs of cardiovascular issues. If you experience any of the following symptoms, consult your doctor and seek further evaluation:

Chest Pain or Heaviness: Particularly if it occurs after physical activity and improves with rest.
Shortness of Breath: Especially during exertion.
Unexplained Fatigue: Persistent tiredness that can’t be attributed to other causes.
Leg Swelling: Unexplained swelling in your legs.
Heart Racing: Abnormal heart rhythms or palpitations.

In conclusion, cardiovascular diseases are a leading cause of death worldwide, but many of the risk factors are within your control. By adopting a healthier lifestyle, quitting smoking, moderating alcohol consumption, and being vigilant about your health, you can significantly reduce your risk of CVDs and their life-threatening complications. Don’t hesitate to seek medical advice if you experience any warning signs, as early detection and intervention can be lifesaving.