Heart Health at Risk Amid the Fast Pace of Modern Life

Cardiovascular diseases are among the leading causes of death and a major threat to human life today. According to the TEKHARF study, the most comprehensive research conducted on this subject in Turkey and carried out by the Turkish Cardiology Association, coronary heart disease accounts for 42 percent of all deaths. Moreover, the sedentary lifestyle, fast-food consumption, and stress created by technology and modern urban living further complicate the fight against cardiovascular disease. Data from the Turkish Statistical Institute also show that the share of heart disease among total deaths is increasingly rising. So what should be done to protect heart health, and what should be avoided? Cardiologist Prof. Dr. Sinan Dağdelen from Acıbadem Altunizade Hospital shared the most important factors in modern life that contribute to the rise of cardiovascular diseases and the measures we should take.

Linear Relationship Between Body Mass Index and Mortality

According to studies, obesity is one of the most important factors leading to cardiovascular disease. Fat accumulation characterized by fat deposits in the abdominal area poses a much greater risk in coronary artery disease. Cardiologist Prof. Dr. Sinan Dağdelen points out that there is a linear relationship between body mass index (weight/height squared in kg/m²) and mortality. A body mass index below 25 kg/m² is considered normal. Between 25-30 kg/m² is classified as overweight, and above 30 kg/m2 is classified as obesity. An increased waist-to-hip ratio, that is, abdominal obesity, particularly increases the risk of coronary artery disease.

Exercise at Least 30 Minutes Three Days a Week

Sedentary lifestyle and chair-dependent living, which is one of the problems imposed by modern urban life, is another important factor that increases the risk of cardiovascular disease development. Regular exercise has positive effects on both the cardiovascular system and cardiac risk factors such as blood pressure, lipid profile, glucose tolerance, obesity, and thrombotic tendency. According to studies, regular and properly performed exercise reduces the risk of death from cardiovascular disease by 23 percent. The minimum exercise recommended to reduce cardiovascular risk is aerobic exercise for at least 30 minutes, three days a week.

Total Fat Consumption Should Not Exceed 30 Percent of Diet

To keep up with the hectic pace of modern life, we skip breakfast with pastries, and try to satisfy ourselves with fast-food meals at lunch or dinner. The result: a tired heart! Cardiologist Prof. Dr. Sinan Dağdelen emphasizes that particularly insufficient consumption of fruits and vegetables and eating ready-made or high-calorie fatty foods seriously threaten cardiovascular health. In studies where diet effects were investigated and aggressive fat restriction was applied, it was possible to achieve a 30-60 percent reduction in mortality rates. Studies have shown that a diet with a positive effect on coronary artery disease should be poor in saturated fat but rich in fiber, antioxidants, monounsaturated fats, and fish. To protect against cardiovascular disease, total fat consumption should not exceed 30 percent of diet, saturated fat should be limited to 7-10 percent, polyunsaturated fat consumption should be around 10 percent, and monounsaturated fat consumption should be around 10-15 percent. According to the World Health Organization, salt consumption should be limited to 6 grams per day.

Psychological Stress, Anger and Depression Increase Cardiovascular Disease Risk

Psychological stress, anger, and depression increase cardiovascular disease risk, as reported in observational studies conducted. It is believed that interventions to reduce depression and stress, particularly in patients after myocardial infarction, are beneficial.

Smoking

There is a strong relationship between smoking and cardiovascular disease. Cardiologist Prof. Dr. Sinan Dağdelen explains the mechanism by which smoking causes cardiovascular disease: "Smoking facilitates the accumulation of cholesterol and fatty-calcific deposits on the inner surface of blood vessels. It increases clotting-promoting proteins in the blood, increases platelet responses, and impairs blood fluidity. Besides these, it damages vessel tone and elastic properties. Smoking also lowers HDL, the good cholesterol level, and facilitates the harmful effect of bad LDL cholesterol on vessel walls." In studies, cardiovascular disease was found to be 1.7 times higher in men smoking 1-14 cigarettes per day and 2.6 times higher in those smoking more than 25 per day. In women, the risk increased 1.9 times in those smoking 1-4 cigarettes per day, 4.3 times in those smoking 14-24 cigarettes, and 5.4 times in those smoking more than 25 cigarettes per day.

Hypertension

Hypertension affects cardiovascular disease through several mechanisms. It reduces expansion of the inner surface of blood vessels, facilitates fat accumulation in cells, impairs blood fluidity, increases calcification, and promotes easier clot formation in blood. When systolic and diastolic blood pressure are reduced to 13 and 6 mm Hg through treatment, it is possible to reduce cardiovascular disease risk by 16 percent.

Diabetes

There is a tight relationship between diabetes, hyperlipidemia, hypertension, obesity, and insulin resistance with atherosclerosis (vessel hardening). Diabetes damages the elasticity of blood vessel walls, causes increased cell accumulation in vessels, increases blood clotting, and facilitates cell damage on the inner surface of vessels. Poorly controlled diabetes typically leads to hypertriglyceridemia and a decrease in HDL, the good cholesterol. Death from cardiovascular disease increases 3-10 times in type 1 diabetics and 2 times in men and 4 times in women with type 2 diabetes.

Lipoproteins in Blood

High cholesterol levels, particularly high levels of LDL, or low-density lipoprotein, are increasingly rising. HDL, the good cholesterol, has a protective role in atherosclerosis development. Therefore, low HDL, or HDL values below 35 mg/dl, becomes an important and independent coronary risk factor. Apart from these, genetically determined elevated lipoprotein(a), especially in the presence of bad cholesterol LDL, is an important risk factor for myocardial infarction. High homocysteine levels have also been defined as a new independent risk factor for atherosclerotic vessel disease. In those with homocysteine levels above this threshold, the risk of myocardial infarction within 5 years increases 3.4 times. Another important risk factor is elevated triglyceride levels.