Beating the Odds: How to Manage Modifiable CAD Risk Factors for a Healthier Heart

Thank you for joining me on this journey. My name is Jason Youngs and on December 9, 2022 I found out I have Coronary Artery Disease. I decided to document my journey to recovery on TikTok. It adds accountability for me, as well as an opportunity to educate others, while I educate myself. I use words and concepts that are easily understood. I am not a doctor and this is for educational use only. Thank you for joining me and sharing in my journey.

Introduction

Coronary artery disease (CAD) is a serious condition that affects the blood vessels of the heart and is a leading cause of death worldwide. While some risk factors for CAD, such as genetics, cannot be changed, there are many modifiable risk factors that we have the power to control. In this blog post, we will discuss several modifiable risk factors for CAD and how to manage them to reduce the risk of this condition.

Smoking and vaping are major risk factors for CAD, as they damage the blood vessels and increase the risk of high blood pressure and cholesterol. To reduce this risk factor, consider quitting smoking and vaping. This can significantly reduce your risk of CAD and other health problems.

ACTION PLAN: If you are a smoker or vaper, there are many resources available to help you quit, including nicotine replacement therapy, medications, and support groups. To increase your chances of success, consider seeking support from friends and loved ones, and finding activities that can help you cope with cravings, such as exercise or hobbies.

High blood pressure is another major risk factor for CAD. It occurs when the blood flow through the arteries is too high, putting extra strain on the heart and blood vessels.

ACTION PLAN: To improve this risk factor, consider making lifestyle changes such as reducing your salt intake, increasing your physical activity, and reducing stress. You can also work with your healthcare provider to determine if medications may be necessary to manage your blood pressure. It is important to regularly monitor your blood pressure and work with your healthcare provider to manage it. To help reduce your blood pressure, consider incorporating more whole foods and plant-based proteins into your diet, and cutting back on processed and packaged foods. You can also try relaxation techniques, such as deep breathing or meditation, to reduce stress. I've got some work to do here.

Diet and weight are also important considerations when it comes to CAD risk. A diet high in saturated and trans fats, as well as added sugars and salt, can increase the risk of high cholesterol and high blood pressure, both of which contribute to CAD risk.

ACTION PLAN: To improve this risk factor, consider making changes to your diet such as adding more fruits, vegetables, whole grains, and lean proteins, and reducing your intake of unhealthy fats, sugars, and salt. Maintaining a healthy weight through diet and physical activity is also important for reducing CAD risk. To improve your diet and weight, consider seeking guidance from a registered dietitian or a healthcare provider. You can also try keeping a food journal to track your eating habits and identify areas where you can make healthier choices. Incorporating more whole, unprocessed foods into your diet, such as fruits, vegetables, and whole grains, can also help you maintain a healthy weight. I love the Fit Father Project. I'm a lifetime member. However, it doesn't work if you don't follow the steps. I'm back on the horse.

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High cholesterol is another risk factor for CAD. It occurs when there is too much cholesterol in the blood, which can lead to the buildup of plaque in the arteries.

ACTION PLAN: To improve this risk factor, consider making lifestyle changes such as eating a healthy diet and increasing physical activity. You can also work with your healthcare provider to determine if medications may be necessary to manage your cholesterol levels. It is important to have your cholesterol levels checked regularly and work with your healthcare provider to manage them. To improve your cholesterol levels, consider incorporating more plant-based proteins and healthy fats, such as olive oil and avocados, into your diet. You can also try substituting whole grains for refined grains and limiting your intake of saturated and trans fats. Increasing your physical activity through activities such as walking, cycling, or swimming can also help improve your cholesterol levels. My PCP increased my dosage of Simvastatin 20mg to 40mg. In addition, one baby aspirin daily.

Physical activity is essential for reducing CAD risk, as it helps to lower blood pressure and cholesterol and maintain a healthy weight.

ACTION PLAN: To improve this risk factor, consider aiming for at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity per week. This can include activities such as brisk walking, jogging, cycling, or swimming. To make it easier to incorporate physical activity into your routine, consider finding activities that you enjoy and that fit your schedule. You can also try working out with a partner or joining a fitness class to stay motivated. I'm am four visits in to my new local gym. Worked on cardio all four times so far.

Excessive alcohol consumption is another risk factor for CAD. It can increase blood pressure and contribute to unhealthy weight gain.

ACTION PLAN: To reduce this risk factor, consider limiting your alcohol intake to no more than two drinks per day. To cut back on your alcohol intake, you can try alternating alcoholic drinks with water or other non-alcoholic beverages, and avoiding drinking alcohol on an empty stomach. You can also try finding alternative activities to enjoy, such as socializing with friends and loved ones without alcohol, or trying new hobbies. On December 9, 2022, I gave up alcohol.

Getting enough sleep is also important for reducing CAD risk. Lack of sleep has been linked to an increased risk of high blood pressure, diabetes, and obesity, all of which are risk factors for CAD.

ACTION PLAN: To improve this risk factor, consider aiming for at least seven to nine hours of sleep per night, and creating a relaxing bedtime routine to improve sleep quality. To improve your sleep quality, consider establishing a consistent sleep schedule, avoiding screens before bedtime, and creating a comfortable sleep environment by keeping your bedroom dark, cool, and quiet. You can also try relaxation techniques, such as deep breathing or meditation, to help you wind down before bed. I have been getting to bed around 9pm and up around 5:30am. I'm getting about 8 hours. I have also use my CPAP every night for the last 15 years.

In conclusion, there are several modifiable risk factors for CAD that we have the power to control, including tobacco use and vaping, high blood pressure, unhealthy diet and obesity, high cholesterol, physical inactivity, excessive alcohol consumption, and lack of sleep. By making small, tangible changes to improve these risk factors, we can significantly reduce our risk of CAD and improve our overall heart health. Take steps today to improve your heart health and reduce your risk of CAD.

Author: Jason Youngs, TikTok Educator

Email:MrJasonYoungs@gmail.com