Cardiovascular disease is one of the main causes of death in the world today. According to the statistics, 1 person dies from this disease every 2 seconds. The root cause of this medical predicament is actually arteriosclerosis. It causes embolism in the bloodstream that can obstruct blood vessels causing patients to develop issues such as cardiovascular disease, ischemic stroke, peripheral arterial disease of the legs and paralysis. 

What are the risk factors?

    Having too much Low-Density Lipoprotein or LDL Cholesterol in the blood vessels is one of the key risk factors. Some of the other risk factors are as follows:

• smoking 

• drinking alcohol 

• using birth control pills 

• having high blood pressure

• obesity 

• diabetes

• high triglyceride

• feeling stressed with family and the workplace

     Currently, the best predictor of cardiovascular disease for patients with the highest relative risk is a blood test that indicates the inflammation in the body. Test like, High-sensitivity C-reactive protein (hs-CRP) together with the ratios of both High-Density Lipoprotein (HDL) and Low-Density Lipoprotein (LDL) acts as a good indicator for the disease. 

A wake up call for sufferers

     A change in lifestyle comes highly recommended for cardiovascular patients and plays an important role in modern medicine today. Some examples are as follows: 

• choose to eat healthy food

• exercise more

• reduce stress

• reduce weight

• lower Low-Density Lipoprotein (LDL)

Food for thought

     Vegetables, fruits, grains, fish, and vegetable curry popular in the North of Thailand, like Kaeng Phak Siang Da and Kaeng Khae, have high anti-oxidant levels and are cooked with lots of vegetable. Kaeng Tai Pla from the South in turns may have high salt content, but highly appetizing. Consuming in moderate amounts and focusing more on the content rather than the curry would be a better option. Eating dishes, with lots of vegetables comes highly recommended as they provide high anti-oxidants. 

     To avoid further health setbacks, do seriously try to avoid eating meat, flour, white rice, fried food, grilled food, greasy food, snacks and all types of “junk” food. They are the enemy of this disease that everyone should acknowledge and at the same time, stay away from. Studies have shown that due to dietary component, this disease is more common in Westerners rather than Asians. However, due to globalization, sedentary lifestyle and social media influence, more and more Asians are also experiencing cardiovascular problems. 

Prevention is better than cure 

     People with underlying risk factors should have regular physical check-ups to make sure that optimal health is being maintained. Focus on making sure that the LDL levels are not too high by doing regular exercises. Be firm with yourself and try not to make any excuses. Please find our recommended morning regime below:

• 10 push-ups  

• 30 squat jump 

• 10 do sit-ups 

• Cardio activities for 15 minutes

We understand that not everyone can allocate time to go to a fitness center. However, apart from the morning regime, going for walks in the park could also be an option. This allows you to have fresher and healthier air as compared to sitting in an air-conditioned room all day long. 

According to the American Heart Association (AHA), we should have 5 moderate portion meals per day. AHA also recommends eating grains in meals daily and reduce the consumption of meat, oil, fried food, grilled food, junk food, soft drink, syrup and desserts. 

Instead, eat food that is cooked with low heat, such as steam and simmer. In the morning, eat porridge with cereal grains. In the afternoon, eat vegetables and fruits with grains. In the evening, eat your favorite soup with steamed fish and grains with vegetables and fruits. After 6 p.m. you should not eat anything. If you want to eat rice, choose brown rice and have not more than a small bowl with each meal. 

In conclusion, staying healthy and making well-informed lifestyle changes can bring plenty of health benefits to everyone. For sufferers, the change helps with managing the disease and for the rest, it acts as a preventive measure.