What Causes Heart Disease? Understanding the Risk Factors

Heart disease is the leading cause of death worldwide, responsible for millions of fatalities each year [1]. Understanding what causes heart disease and the different heart disease risk factors can help you take the necessary steps to protect your heart health. Heart disease develops due to genetic factors, lifestyle choices, or a combination of both. Learning how to prevent heart disease naturally is crucial for maintaining long-term cardiovascular health.

Types of Heart Disease and Their Impact on Your Health

Several forms of heart disease exist, with the most common being:

• Coronary Artery Disease (CAD): The most prevalent form, CAD occurs when cholesterol and plaque build up in the arteries, restricting blood flow and increasing the risk of heart attacks.
  
  
• Hypertension (High Blood Pressure): Chronically high blood pressure puts stress on the arteries and the heart, leading to an increased risk of strokes, heart attacks, and other complications.
  
  
• Heart Failure: This condition occurs when the heart cannot pump blood efficiently, leading to fluid retention, fatigue, and shortness of breath.
  
  
• Arrhythmias: These are irregular heartbeats that can cause palpitations, dizziness, and, in severe cases, sudden cardiac arrest.
  
  
• Congenital Heart Defects: These are structural abnormalities present at birth, which may or may not require medical intervention.
  
  
• Cardiomyopathy: A disease of the heart muscle that affects its ability to pump blood effectively.
  
  

Is Heart Disease Genetic or Lifestyle-Related?

Some people inherit a genetic predisposition to heart disease. If heart disease runs in your family, you may have a higher risk. However, lifestyle choices play a critical role in determining whether or not those genetic factors lead to an actual heart condition.

Key Heart Disease Risk Factors

• Poor Diet: Diets high in trans fats, saturated fats, refined sugars, and processed foods can contribute to plaque buildup in the arteries.
  
  
• Lack of Physical Activity: A sedentary lifestyle increases the risk of obesity, hypertension, and high cholesterol, all of which contribute to heart disease.
  
  
• Smoking and Excessive Alcohol Consumption: Tobacco use damages blood vessels, while excessive alcohol intake can raise blood pressure and contribute to heart failure.
  
  
• Chronic Stress: Long-term stress increases cortisol levels, which can contribute to inflammation and cardiovascular issues.
  
  
• Obesity and Diabetes: Excess weight, especially around the abdomen, and uncontrolled blood sugar levels can increase the risk of heart disease significantly.
  
  

How to Reduce the Risk of Heart Disease Naturally

While some risk factors, such as age and genetics, cannot be controlled, many steps can be taken to improve cardiovascular health.

1. Follow the Best Diet for Heart Health

A heart-healthy diet focuses on whole, nutrient-dense foods that reduce inflammation, support blood circulation, and maintain healthy cholesterol levels. Consider the following dietary choices:

• Fruits and Vegetables: Rich in antioxidants, fiber, and essential vitamins, these help reduce oxidative stress on the heart.
  
  
• Healthy Fats: Incorporate omega-3 fatty acids found in fatty fish (salmon, mackerel), flaxseeds, and walnuts to reduce inflammation.
  
  
• Whole Grains: Brown rice, quinoa, and oats support heart health by providing fiber that lowers cholesterol.
  
  
• Lean Proteins: Skinless poultry, legumes, and tofu provide protein without unhealthy fats.
  
  
• Nuts and Seeds: Almonds, walnuts, and chia seeds offer heart-protective nutrients.
  
  
• Limit Processed Foods: Avoid excess sodium, added sugars, and unhealthy fats.
  
  

2. Exercises for a Healthy Heart

Exercise is crucial for cardiovascular health. The American Heart Association [2] recommends:

• 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming.
  
  
• 75 minutes of vigorous-intensity exercise, like running or high-intensity interval training (HIIT).
  
  
• Strength training twice a week to improve muscle tone and metabolic health.

Regular physical activity helps regulate blood pressure, improve circulation, and maintain a healthy weight, all of which are key factors in how to prevent heart disease naturally.

3. Manage Stress for Better Cardiovascular Health

Chronic stress can damage your heart. Techniques such as meditation, yoga, deep breathing exercises, and spending time in nature can help reduce stress levels.

4. Improve Sleep to Reduce Heart Disease Risk

Lack of sleep can contribute to high blood pressure and weight gain. Aim for 7-9 hours of quality sleep each night to support heart health.

Best Supplements for Heart Disease Prevention

Certain supplements can support heart function and help reduce risk factors associated with heart disease.

• Coenzyme Q10 (CoQ10): Supports mitochondrial function and cardiovascular health by reducing oxidative stress [3].
  
  
• Magnesium: Helps regulate blood pressure and supports healthy heart rhythms.
  
  
• Omega-3 Fatty Acids: Reduces inflammation and supports cholesterol balance.
  
  
• Garlic Extract: Shown to help lower blood pressure and cholesterol levels.
  
  
• Psyllium Fiber Supplements: Like Metamucil, these help lower LDL cholesterol and improve digestive health by reducing cholesterol absorption in the gut.
  
  

The Benefits of BergaMet’s Citrus Bergamot SuperFruit™

One of the most powerful heart health supplements available is BergaMet’s Citrus Bergamot SuperFruit™. Derived from the bergamot fruit, it has been clinically studied for its ability to:

• Support healthy cholesterol levels by increasing HDL (good cholesterol) and reducing LDL (bad cholesterol) [4].
  
  
• Promote arterial function by reducing plaque buildup and supporting endothelial health.
  
  
• Provide powerful antioxidant benefits, reducing oxidative stress and inflammation, both of which contribute to heart disease.
  
  

Frequently Asked Questions (FAQ)

Q: Can heart disease be reversed?
A: While some damage caused by heart disease cannot be undone, adopting a heart-healthy lifestyle can slow progression, improve symptoms, and even partially reverse certain conditions like atherosclerosis.

Q: How do I know if I’m at risk for heart disease?
A: Risk factors include family history, high blood pressure, high cholesterol, obesity, smoking, and a sedentary lifestyle. A doctor can assess your risk through blood tests and other diagnostics.

Q: What are the best supplements for heart disease prevention?
A: Omega-3 fatty acids, CoQ10, magnesium, and Citrus Bergamot SuperFruit™ are all excellent choices for cardiovascular support.

Q: How often should I get my heart checked?
A: It is recommended to have routine heart health screenings at least every 1-2 years, or more frequently if you have existing risk factors.

By making small but consistent changes, you can protect your heart and live a healthier life while reducing the risk of heart disease naturally.

References

1. “Cardiovascular Diseases.” World Health Organization, World Health Organization, www.who.int/health-topics/cardiovascular-diseases#tab=tab_1. Accessed 17 Feb. 2025.
   
   
2. “American Heart Association Recommendations for Physical Activity in Adults and Kids.” American Heart Association, 19 Jan. 2024, www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults.
   
   
3. Sharma, Abhinav, et al. “Coenzyme Q10 and heart failure.” Circulation: Heart Failure, vol. 9, no. 4, 24 Apr. 2016, https://doi.org/10.1161/circheartfailure.115.002639.
   
   
4. Mollace, Vincenzo, et al. “Hypolipemic and hypoglycaemic activity of bergamot polyphenols: From animal models to human studies.” Fitoterapia, vol. 82, no. 3, Apr. 2011, pp. 309–316, https://doi.org/10.1016/j.fitote.2010.10.014.