Cardiovascular disease is a group of disorders that includes atherosclerosis (ASCVD), a buildup of plaque that slows or prevents blood flow in the arteries; high blood pressure; ischemic heart disease, a reduced supply of blood to the heart muscle; peripheral vascular disease, a narrowing of blood vessels that restricts blood flow and occurs mostly in the legs; and heart failure, the failure of the heart to pump blood with normal efficiency.  These diseases are inter-related and can occur at the same time in one person.  Changes in diet and lifestyle, along with any medications that your doctor may prescribe, can treat cardiovascular disease and reduce the risk for cardiovascular disease in those who have not been diagnosed.  The American Heart Association and Harvard Medical School have the following tips to reduce the risk of heart attacks and stroke.

1.     Lower blood pressure.  High blood pressure is a huge factor, doubling or even quadrupling your stroke risk if it is not controlled. Monitoring blood pressure and, if it is elevated, working with your physician to treat it, is one of the biggest things that people can do to improve their vascular health. 

Some other diet and lifestyle changes that will help lower blood pressure:

·         Reduce the salt in your diet

·         Eat a balanced, heart-healthy diet

·         Get more exercise—at least 30 minutes a day

·         Quit smoking if you smoke

·         If needed, take high blood pressure medication

2.    Lose weight: obesity, as well as the complications (including high blood pressure and diabetes), raises your odds of having a stroke.  If you are overweight, losing as little as 5 kg can have a real impact on your stroke risk.

3.    Exercise more: exercise contributes to losing weight and lowering blood pressure, but it also stands on its own as something that can reduce your risk of stroke on its own.  Exercise at least 30 minutes at a moderate intensity (reach the level at which you are breathing hard but can still talk) at least five days a week can help reduce your risk of stroke.

4.    If you drink, do it in moderation (1 glass per day).  Studies show that once you start drinking more than two drinks per day, your risk goes up very sharply.

5.    Treat atrial fibrillation:  Atrial fibrillation is a form of irregular heartbeat that causes clots to form in the heart.  The clots can then travel to the brain and produce a stroke.  People with atrial fibrillation are almost five times more likely to have a stroke. 

·         If you have syptoms such as heart palpitations or shortness of breath, see your doctor for an exam

·         You may need to take an anticoagulant drug to reduce your risk of stroke risk from atrial fibrillation.

6.    Treat diabetes:  having high blood sugar damages blood vessels over time, making clots more likely to form inside them

·         Monitor your blood sugar as directed by your doctor

·         Use diet, exercise and medicines to keep your blood sugar within the recommended range

7.    Quit smoking: smoking accelerates clot formation in two different ways.  It thickens your blood and it increases the amount of plaque buildup in the arteries.  Along with a healthy diet and regular exercise, quitting smoking is one of the most powerful lifestyle changes that will help you reduce your risk of stroke. 

Sample menu for a heart-healthy diet (based on the DASH and Mediterranean-style diet)  Note: consult your  doctor before starting any diet to ensure that all medical conditions are taken into account.