Introduction

Nigeria is not an exception to the global trend of heart disease as a major cause of death from Non-Communicable Diseases (NCD). Research reports show that the cardiovascular disease mortality rate in Nigeria was 38% as of 2020, whereas the admission rate due to any form of heart disease was between 15-40% in 2023. Consequently, about 20% of Nigerian youths are at risk of developing cardiovascular diseases. It is concerning that heart disease is becoming more common in the nation and needs immediate attention.

Source: iStock/ Liubomyr Vorona

Reducing the prevalence of this potentially fatal illness requires understanding its causes and implementing preventive strategies. This article will discuss the causes of heart disease and the ways you can prevent heart disease.

About Heart Disease

Heart disease is the umbrella term for several heart-related disorders. Heart disease comprises diseases of the blood vessels (like coronary artery disease), arrhythmias (abnormal heartbeats), congenital heart disorders, diseases affecting the cardiac muscle, and heart valve dysfunction.

Although there are varying causes of heart disease, causes can be broadly grouped into modifiable and non-modifiable; many factors that cause heart disease are modifiable if you implement healthy lifestyle habits. The most common non-modifiable causes of heart disease are congenital and genetic.

Causes of Heart Disease

Genetic factors: You may be more susceptible if your family has a history of heart disease. Knowing your family history can help you take proactive measures to lower your risk, even though you cannot change your genetic makeup.
High blood pressure: One of the biggest risk factors for heart disease is high blood pressure or hypertension. It happens when the blood pressure on your artery walls is continuously too high, which puts additional strain on the heart. This can deteriorate the arteries over time and cause cardiac problems.
Diabetes: Heart disease risk is increased by diabetes, especially Type 2. Elevated blood sugar can harm heart-controlling and vessel-controlling nerves that regulate blood flow as well as blood vessels.
Elevated cholesterol: A fatty material present in blood is called cholesterol. Although the body needs some cholesterol to operate, an excessive amount can cause atherosclerosis or plaque accumulation in the arteries. This disorder can cause heart attacks or strokes by limiting blood flow.
Unhealthy food: Heart disease may arise as a result of Nigerian cuisine, which is frequently heavy in red meat, palm oil, and carbohydrates. Blood pressure, cholesterol, and the likelihood of obesity are all increased by diets heavy in saturated, trans, and salt—all of which are risk factors for heart disease.
Low/ no physical activity: In recent times especially with technological advancements more people especially young people are living more sedentary lives, particularly in cities. The absence of regular exercise raises the risk of obesity, hypertension, and excessive cholesterol, all of which are factors in the development of heart disease.
Unhealthy habits: Smoking and alcohol consumption predispose you to heart diseases. Smoking causes atherosclerosis, which is the lining of the arteries being damaged. Drinking too much alcohol can increase blood pressure and worsen cardiovascular conditions including heart failure and stroke.
Obesity: Being fat raises blood pressure, strains the heart more than it should, and increases the risk of developing diabetes, which in turn raises the risk of heart disease.
Other causes: Chronic inflammatory or auto-immune conditions, and chronic kidney disease.

Prevention of Heart Disease

Adopt a heart-healthy diet: Increase fruit and vegetable intake to ensure you obtain the necessary nutrients for heart health. Fibre is also an important part of nutrition as regards heart health, incorporate fibre found in a variety of fruits and vegetables in your diet.
Reduce bad fat consumption: Eat less red meat, fried foods, and full-fat dairy products—items high in trans and saturated fats. Choose the healthy fats that come from nuts, seafood, and olive oil instead.
Watch your salt intake: Consuming too much salt might raise blood pressure. Eat fewer manufactured (packaged) meals and cook with salt carefully.
Consume healthy carbs: As opposed to processed grains, whole grains such as brown rice, oats, and whole wheat are healthier than those present in processed foods and junk.
Frequent exercise: Try to get in at least 30 minutes a day, most days of the week, of moderate-intensity exercise. Exercises including running, swimming, walking, and cycling can lower blood pressure, strengthen the heart, and help people maintain a healthy weight.
Maintain a healthy weight: A healthy Body Mass Index (BMI) is essentially a healthy weight for your frame and height. Maintaining a healthy weight is achieved through eating a balanced diet and getting regular exercise.
Quit smoking: One of the best things you can do for your heart is to give up smoking. To assist you quit smoking, you can ask your doctor to advise you on cessation programs or specialists you can visit to help you quit the habit.
Reduce your alcohol consumption: If you do drink, do it sparingly. This entails drinking less than or just a bottle at social events.
Frequent health screenings: You should know your numbers and frequently check to ensure any new change in your overall health is noticed and curbed on time. Check your blood sugar, cholesterol, and hypertension regularly. If you have diabetes, high blood pressure, or high cholesterol, you can treat these illnesses early on to prevent heart disease. Check out health screenings you should do.
Reduce your stressors: Heart disease may be exacerbated by long-term stress. Use stress-relieving methods including yoga, meditation, and deep breathing. Enhancing heart health might also involve getting enough sleep and relaxing. Additionally, reducing your stress when it comes to your health and finances will require you to get an insurance plan that offers you coverage over any health incidence you or any member of your family will be involved in. WellaHealth offers health plans for as low as #800/month that cover your health care needs.
Remain informed and educated: It is important that to safeguard your health from heart diseases and other general health diseases you need to stay informed. You can read up on health and wellness topics on our blog. Stay informed on the most recent health information, and routinely seek the opinion of healthcare professionals for guidance specific to your healthcare needs.

Conclusion

In Nigeria, heart disease is a significant health concern, yet it is mostly preventable. You can drastically lower your risk by managing your health proactively and adopting educated lifestyle decisions. Remember that you can significantly enhance your heart health by adjusting your everyday routine. Heart disease management requires early detection and intervention. Seek medical assistance immediately if you suffer any symptoms, such as shortness of breath, abnormal heartbeat, or chest pain.

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Dr. Ifeoma M. Uduh, Dr. John Afam – Osemene