Coronary Heart Disease: Know the Causes and Reduce your Risk

Family history of CHD: This risk is increased if people in your family developed CHD before they were 50 years old.

High Blood Pressure: This condition forces the heart to work harder, which can damage arteries over time.

High Cholesterol Levels: Excessive cholesterol and triglycerides can accumulate in the arteries, leading to plaque formation.

Smoking: Chemicals in cigarettes can damage the coronary arteries, exacerbating the risk of CHD.

Diabetes: This condition can double the risk of developing CHD by increasing blood sugar levels, which affects artery health. 

Obesity: Being overweight is linked to high blood pressure, high cholesterol, and diabetes. However, CHD is largely influenced by waist circumference—a key indicator of visceral fat accumulation. Visceral fat, located around the abdominal area, is particularly dangerous for heart health, contributing to inflammation and increased heart disease risk (3).

Physical Inactivity: A sedentary lifestyle contributes directly to the development of obesity and high blood pressure.

Chest pain or discomfort (angina): Often felt as a pressure or squeezing sensation.

Shortness of breath: Difficulty breathing, especially during physical activity.

Fatigue: Feeling unusually tired, especially with exertion.

Nausea, indigestion, heartburn, or stomach pain: These symptoms can sometimes mimic less serious conditions.

Excessive sweating: Often overlooked, this can be a precursor to more severe symptoms.

Dizziness or lightheadedness: May occur due to reduced blood flow to the brain.

Palpitations: Irregular heartbeats can sometimes signal underlying coronary artery disease.

Diet: There is strong evidence that the Mediterranean diet, rich in fruits, vegetables, whole grains, lean protein, and healthy fats (particularly omega-3 fatty acids), has been shown to reduce the risk of CHD. This diet emphasises the consumption of plant-based foods, such as legumes, and minimises the intake of processed foods and red meats, supporting heart health and reducing inflammation (5).

Physical Activity: Regular exercise, such as brisk walking, swimming, or cycling, can improve heart health and reduce the risk factors associated with CHD. The World Health Organisation recommends engaging in at least 30 minutes of moderate to vigorous activity per day, to support cardiovascular health, and at least 2 strength-based sessions (such as pilates, yoga or weights) to support bone and muscle health (6).

Maintain a healthy waist circumference: Research shows that a waist circumference over 94cm for men and greater than 80cm for women increases the risk of chronic disease. Focussing on visceral fat loss, rather than total weight loss is a much better indicator of coronary heart disease risk (7).

Quit Smoking: This is one of the most significant steps one can take to lower the risk of CHD, as tobacco smoke contributes directly to coronary artery damage.

Stress Management: Techniques such as mindfulness, meditation, and yoga can help manage stress and lower blood pressure, a known risk factor for coronary heart disease.

Medications and Surgical Procedures: Depending on the severity, medications such as statins for cholesterol management or surgical interventions like angioplasty may be necessary to manage CHD effectively (8).