CARDIOVASCULAR DISEASE

What is cardiovascular disease?

Cardiovascular disease is a group of diseases affecting your heart and blood
vessels. These diseases can affect one or many parts of your heart and/or blood
vessels. A person may be symptomatic (physically experiencing the disease) or
asymptomatic (not feeling anything at all).

Cardiovascular disease includes heart or blood vessel issues, including:

Narrowing of the blood vessels in your heart, other organs or throughout your
body.

Heart and blood vessel problems present at birth.

Heart valves that aren’t working right.

Irregular heart rhythms.

How common is cardiovascular disease?

Cardiovascular disease is the leading cause of death worldwide and in the U.S.

Almost half of adults in the U.S. have some form of cardiovascular disease. It
affects people of all ages, sexes, ethnicities and socioeconomic levels. One in
three women and people assigned female at birth dies from cardiovascular
disease.

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Signs and Symptoms

What are the symptoms of cardiovascular disease?

Cardiovascular disease symptoms can vary depending on the cause. Older adults
and people assigned female at birth may have more subtle symptoms. However,
they can still have serious cardiovascular disease.

Symptoms of heart issues

 Chest pain (angina).

 Chest pressure, heaviness or discomfort, sometimes described as a “belt
around the chest” or a “weight on the chest.”
 Shortness of breath (dyspnea).
 Dizziness or fainting.
 Fatigue or exhaustion.

Symptoms of blockages in blood vessels throughout your body

 Pain or cramps in your legs when you walk.

 Leg sores that aren’t healing.
 Cool or red skin on your legs.
 Swelling in your legs.
 Numbness in your face or a limb. This may be on only one side of your
body.

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  Difficulty with talking, seeing or walking.

What conditions are cardiovascular diseases?

There are many different types of cardiovascular diseases, including but not
limited to:

 Arrhythmia:
Problem with your heart’s electrical conduction system, which can
lead to abnormal heart rhythms or heart rates.
 Valve disease:
Tightening or leaking in your heart valves (structures that allow
blood to flow from one chamber to another chamber or blood vessel).
 Coronary artery disease:
Problem with your heart’s blood vessels, such as blockages.
 Heart failure:
Problem with heart pumping/relaxing functions, leading to fluid
buildup and shortness of breath.
 Peripheral artery disease:
Issue with the blood vessels of your arms, legs or abdominal
organs, such as narrowing or blockages.
 Aortic disease:
Problem with the large blood vessel that directs blood from your
heart to your brain and the rest of your body, such as dilatation or
aneurysm.
 Congenital heart disease:
Heart issue that you’re born with, which can affect different parts
of your heart.
 Pericardial disease:
Problem with the lining of your heart, including pericarditis and
pericardial effusion.

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 Cerebrovascular disease:
Issue with the blood vessels that deliver blood to your brain, such
as narrowing or blockages.
 Deep vein thrombosis (DVT):
Blockage in your veins, vessels that bring blood back from your
brain/body to your heart.

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Causes

What causes cardiovascular disease?

The causes of cardiovascular disease can vary depending on the specific type.
For example, atherosclerosis (plaque buildup in your arteries) causes coronary
artery disease and peripheral artery disease. Coronary artery disease, scarring of
your heart muscle, genetic problems or medications can cause arrhythmias.
Aging, infections and rheumatic disease can cause valve diseases.

What are cardiovascular disease risk factors?

You may be more likely to develop cardiovascular disease if you have risk factors
such as:

 High blood pressure (hypertension).

 High cholesterol (hyperlipidemia).

 Tobacco use (including vaping).

 Type 2 diabetes.

 Family history of heart disease.

 Lack of physical activity.

 Having excess weight or obesity.

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 Diet high in sodium, sugar and fat.

 Overuse of alcohol.

 Misuse of prescription or recreational drugs.

 Preeclampsia or toxemia.

 Gestational diabetes.

 Chronic inflammatory or autoimmune conditions.

 Chronic kidney disease.

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FOODS TO EAT

1. Fruits and vegetables:

Eat a variety of fresh, frozen, or canned fruits and

vegetables. Berries, apples, oranges, bananas, mangoes, guava, and papaya are
all good options.

2. Whole grains:

Eat whole grain bread, rice, and pasta.

3. Legumes:

Eat beans, peas, and lentils, which are low in fat and
cholesterol.

4. Oily fish:

Eat fish like salmon, mackerel, and herring, which are rich
in omega-3 fatty acids.

5. Low-fat dairy:

Eat low-fat or fat-free milk, yogurt, and cheese.

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FOODS TO AVOID

1. Saturated fat:

Avoid foods like butter, coconut oil, and cream.

2. Processed meats:

Avoid bacon, sausage, jerky, hot dogs, and deli meats.

3. Fried foods:

Avoid fried chicken, french fries, and other fried foods.

4. Sugary drinks:

Avoid fruit juice, soda, and energy drinks.

5. Foods with added salt:

Avoid packaged and processed foods, and limit salty foods.

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Diagnosis and Tests

How is cardiovascular disease diagnosed?

Your healthcare provider will perform a physical exam and ask questions about
your symptoms, personal health and family health history. They may also order
tests to help diagnose cardiovascular disease.

What tests might I have for cardiovascular disease?

Some common tests to diagnose cardiovascular disease include:

Blood work measures substances that indicate cardiovascular health, such as

cholesterol, blood sugar levels and specific proteins. A provider can use a blood
test to check for blood clotting issues as well.

 Ankle brachial index (ABI) compares the blood pressure in your ankles

and arms to diagnose peripheral artery disease.

 Electrocardiogram (EKG) records your heart’s electrical activity.

 Ambulatory monitoring uses wearable devices that track your heart

rhythm and rates.

 Echocardiogram uses sound waves to create an image of your heartbeat

and blood flow.

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 Ultrasound uses sound waves to check blood flow in your legs or neck.

 Cardiac computerized tomography (CT) uses X-rays and computer

processing to create 3D images of your heart and blood vessels.

 Cardiac magnetic resonance imaging (MRI) uses magnets and radio

waves to create highly detailed images of your heart.

 MR angiogram or CT angiogram uses an MRI or CT, respectively, to see

blood vessels in your legs, head and neck.

 Stress tests analyze how physical activity affects your heart in a controlled

setting, using exercise or medications, to determine how your heart

responds. This type of test can involve EKGs and/or imaging tests.

 Cardiac catheterization uses a catheter (thin, hollow tube) to measure

pressure and blood flow in your heart.

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Management and Treatment

How is cardiovascular disease treated?

Treatment plans can vary depending on your symptoms and the type of
cardiovascular disease you have. Cardiovascular disease treatment may include:

 Lifestyle changes: Examples include changing your diet, increasing your

aerobic activity and quitting smoking or tobacco products (including vaping).

 Medications: Your healthcare provider may prescribe medications to help

manage cardiovascular disease. Medication type will depend on what kind

of cardiovascular disease you have.

 Procedures or surgeries: If medications aren’t enough, your healthcare

provider may use certain procedures or surgeries to treat your

cardiovascular disease. Examples include stents in your heart or leg

arteries, minimally invasive heart surgery, open-heart surgery, ablations or

cardio version.

 Cardiac rehabilitation: You may need a monitored exercise program to

help your heart get stronger.

 Active surveillance: You may need careful monitoring over time without

medications or procedures/surgeries.

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Prevention

How can I prevent cardiovascular disease?

You can't prevent some types of cardiovascular disease, such as congenital heart
disease. But lifestyle changes can reduce your risk of many types of
cardiovascular disease.

You can reduce your cardiovascular risks by:

 Avoiding all tobacco products.

 Managing other health conditions, such as Type 2 diabetes, high

cholesterol or high blood pressure.

 Achieving and maintaining a healthy weight.

 Eating a diet low in saturated fat and sodium.

 Exercising at least 30 to 60 minutes per day on most days.

 Reducing and managing stress.

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What Causes Heart Blockage?

Heart Blockage starts when excess amounts of fats, Cholesterol, and other
substances start collecting on the inner walls of the heart. The resulting condition
is called atherosclerosis and the build-up is called plaque. Plaque causes the
arteries to get narrow and block the blood flow. This plaque can also burst to lead
to a blood clot. Apart from high cholesterol, other reasons for heart blockage
include

 Smoking

 Tobacco use

 Sedentary lifestyle

 High Blood Pressure

 Insulin resistance or Diabetes

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Yoga Asanas To Improve Heart Health

Here are a few simple yet effective Yoga asanas that one can practice to keep his

heart healthy.

1. Tadasana (Mountain Pose)

2. Utkatasana (The Chair Pose)

3. Vrikshasana (The Tree Pose)

4. Uttanasana (The Standing Forward Bend)

5. Shavasana (The Corpse Pose)

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 1. Tadasana (Mountain Pose):

Tadasana – Mountain Pose

It is one of the most basic yoga asanas that one can practice for a healthy heart.

Tadasana also helps to strengthen your lower back. Here is how you can do

Tadasana-

STEPS

a) Stand Straight while keeping your back straight and feet joined.

b) Now, Bring your palms together and interlock them.

c) Inhale and stretch your arms up with your palms facing downwards.

d) Look up slowly and then gently drop your head back on your shoulders.

e) Hold the pose for 5-10 seconds and repeat the process 2-3 times.

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Benefits of Tadasana:
 Improved Posture and Spinal Alignment.

 Enhanced Balance and Stability.

 Increased Respiratory Capacity.

 Boosted Circulation and Metabolism.

 Mental Clarity and Focus.

 Strengthened Lower Body.

 Increased Body Awareness.

Precautions and Contraindication:

While Tadasana is generally safe for most people, it’s important to keep the
following precautions and contraindications in mind:

Avoid Tadasana if you have low blood pressure or vertigo.

If you have a history of back or spinal injuries, speak to your doctor or a certified
yoga instructor before attempting Tadasana.

Pregnant women should avoid Tadasana in the later stages of pregnancy.

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 2. Utkatasana (The Chair Pose)

Utkatasana is advisable to improve your respiration rate resulting in improve heart

health. It is one of the best heart-opening yoga poses. Here is how you can
practice Utkatasana

STEPS

a) Start with Tadasana.

b) Bend your knees slowly and move your hips backwards like sitting on a chair.

c) Now, raise your hands upwards. Soften your shoulders and touch your ears.

d)hold the pose for 5-10 breaths. Try stretching upwards if possible.

e) Return to the initial position slowly.

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Health benefits of Utkatasana

 Boosts immunity. Utkatasana, or Chair Pose, is a powerful yoga posture

that can significantly boost your immune system. ...

 Relieves joint pain. ...

 Improves posture. ...

 Refreshes mood. ...

 Strengthens legs and core. ...

 Improves digestion. ...

 Offers stability and balance. ...

 Burns calories and boosts metabolism.

Precautions to take while doing utkatasana (chair pose)

Before you practice utkatasana, keep the following things in mind:

Do not practice this asana if you have low blood pressure or headache.

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Avoid this asana if you recently suffered an injury to your leg or feet.

Those with back issues or hip problems should refrain from practising utkatasana.

3. Vrikshasana (The Tree Pose)

This pose is just as easy as the mountain pose. It works on your shoulders and
improves your posture. Here is how one can practice Vrikshasana

STEPS

a) Stand straight and place your hands on the side of your body.

b) Bend your right knee and lift your right leg.

c) Keep the right leg on the inner thigh of your left leg.

d) Raise your arms above your head doing a ‘Namaste’.

e) Keep your back straight. Hold the position for a few breaths.

f) Exhale and return to the initial position slowly.

g) Repeat the process with the left leg now.

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Vrikshasana yoga benefits:

 Boosts the balance of the body. ...

 Tones the muscles of your legs. ...

 Stabilises your hips. ...

 Improves the posture. ...

 Helps in building focus. ...

 Helps to relieve Sciatica. ...

 Strengthens your ligaments.

Vrikshasana Precautions:

If you have a recent leg, knees, or back injury, avoid performing this asana.

It may be hard in the initial stage to place your leg above the knee, so one can
place it below the knee. But never put it on the knee since all the pressure will be
centred towards the knee then.

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If you suffer from migraine, insomnia, high or low blood pressure, do not perform
this asana unless recommended by the doctor

4. Uttanasana (The Standing Forward Bend)

Uttanasana is an ideal yoga pose which requires flexibility. It is a relaxing

pose which has calming effects on the individual. You can master
Uttanasana with regular practice. Here is how one can practice Uttanasana

STEPS

a) Start with Tadasana.

b) Breathe in and exhale while you bend forward.

c) Bend your body at the waist and place your hands next to your feet on the

floor.

d) Hold the position for a few seconds and then release.

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Uttanasana benefits:

 Improved Flexibility. Uttanasana stretches and lengthens the entire back

and body, including the spine, hamstrings, and calves. ...

 Stress Relief. ...

 Enhanced Blood Circulation. ...

 Strengthened Muscles. ...

 Digestive Benefits. ...

 Therapeutic for Anxiety and Mild Depression.

Uttanasana Precautions and Safety:

 While you bend forward from standing position to keep your spine safe and
stretch your back of the thighs gently bend the knees slightly it will allow hip
to hinge well and spine will be in an elongated position.
 Being a beginner better trying to keep the spine almost in straight shape to
avoid lower back pain.
 Focus on pushing forward and down instead of backwards to the legs.

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  When your legs are flexible enough to be kept straight try to round Your
spine like in cat pose to engage core and avoid lower back compression.
 People with high or low blood pressure should transition in and out very
gently.
 People with sciatica should keep a block under the heels, bend the knees
and keep the chin lifted up slightly.

5. Shavasana (The Corpse Pose):

The corpse pose is considered the final pose in yoga classes. It helps your body to
relax and manage your stress levels. It is one of the best asanas for heart health.
This is how you can practice Shavasana

STEPS

a) Lie down on your back with your arms on the side.

b) Keep your legs stretched out and close your eyes.

c) Relax your body and breathe slowly.

d) Continue for a few minutes and release.

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Benefits of Shavasana

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  Improves Mental Health. ...

 Improves Memory. ...

 Lowers Blood Pressure. ...

 Helps Relieve Insomnia. ...

 Helps in Relaxing the Body. ...

 Impacts Nervous System. ...

 Aligns Your Mind. ...

 Manages Diabetes.

Savasana Pose Precautions:

 Avoid moving your body while performing Savasana as it might disturb the

practice and will fuel your distractions.

 Make sure to perform it on a hard, flat surface.

 Practice this in an environment that offers quiet and relaxing surroundings.

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