Aortic Disease Prevention: 9 Tips To Help Reduce Your Risk Of An Aneurysm | Cardiovascular Disorders and Diseases articles | Body & Health Conditions center

The aorta is the largest artery in your body. It goes all the way from the heart to the lower abdomen, and carries oxygen-rich blood to almost all of your organs via its smaller branches. As you get older, your aorta becomes more rigid, mostly due to high blood pressure and atherosclerosis, a process in which plaque (made from calcium, cholesterol, and fat) forms on the inside of the arterial wall. This thickening of the aortic wall leads to reduced blood flow towards your internal organs and other tissues. It also weakens the aortic wall, which loses its flexibility. The aortic lumen then expands, causing an aortic aneurysm.

Although old age plays an important role in this process, many other risk factors contribute to atherosclerosis — including birth defects and genetic disorders. However, we’ll be concentrating on risk factors that you can control, such as high blood pressure, stress, an inactive lifestyle, and of course, smoking, which is the strongest risk factor for both atherosclerosis and aneurysm formation.

Doctors recommend full regular check-ups at least once every two years, because early diagnosis is the key to prevent further complications if any problems are discovered. Although you can’t control factors such as your age or sex, here are some tips to reduce your risk of aortic aneurysms, as well as many other cardiovascular diseases.

1. Control your blood pressure

Have your blood pressure checked at least once a year, or even more frequently if it turns out to be higher than 120/80 mmHg. Regulating your blood pressure can significantly lower your odds of cardiovascular diseases. Other than medication, you can lower your blood pressure through lifestyle changes, such as exercise and diet recommendations, which we’ll talk more about later.

2. Stop smoking

Smoking presents a major risk factor, not only in blood vessel diseases, but in many other health issues like lung and throat cancer as well. Other than the fact that cigarettes directly damage the blood vessels, smoking also elevates blood pressure and accelerates the blood coagulation process, thereby doubling the risk of stroke.

Remember, there is no "safe" number of cigarettes. The more cigarettes you smoke every day, the more danger you expose yourself to. Studies show that five years after you stop smoking, the risk of cardiovascular diseases goes down to that of non-smokers.

If it is possible, even try to avoid places where smoking is allowed.

3. Eat healthy

A healthy diet keeps your organism healthy and most experts recommend the so-called “Mediterranean diet”, which is composed of whole grains, fresh fruit and vegetables, olive oil, and to a lesser extent – fish and dairy products. You should try to avoid foods high in fat of animal origin, such as processed meat and high-fat dairy products.

Also, try not to salt your food too much, because salt contains sodium, which directly elevates blood pressure.

Fruit contains antioxidants, which keep inflammatory processes under control, and thereby directly lowers the risk of an aortic aneurysm. Vegetables, although rich in antioxidants as well, don’t lower this type of risk, but are still relevant to your health, as a vegetable-rich diet lowers the risk of other cardiovascular diseases, type 2 diabetes, and even some types of cancer. This type of diet can significantly lower your blood sugar levels, cholesterol, and blood pressure as well.

4. Lose weight

Being overweight, especially in your abdominal area, is one of the major risk factors for cardiovascular diseases.
A convenient way to estimate possible weight issues is the “body mass index” (BMI), defined as body mass divided by the square of the body height, with normal values ranging from 18,5 to 25. Another indicator is the circumference of your waist, where your risk of cardiovascular and other weight-related diseases are higher if your waist size exceeds 40 inches (in men), or 35 inches (in females).

5. Exercise regularly

The simplest and safest way to get some exercise is walking, albeit at a higher pace. According to the CDC, a brisk walking pace is 2,5 to 4 mph, which roughly translates to about 100 steps per minute. Doctors recommend at least half an hour a day of blood-pumping physical activities for at least five days a week to maintain good health.

Regular exercise lowers the risk of high blood pressure and cardiovascular diseases, while also regulating blood sugar levels, as well as HDL, known as the “good” cholesterol.

6. Drink responsibly

Similar to tobacco, alcohol also causes blood pressure to rise. One or two drinks per day should not elevate cardiovascular risk if you’re healthy, but keep in mind that no scientific articles prove any health benefits of small amounts of alcohol. On the other hand, consuming alcohol in small amounts can boost your risk of liver damage and some types of cancer. So, if you haven’t started drinking yet, it is recommended that you shouldn’t start at all.

7. Don’t use illegal substances

Apart from being extremely habit-forming, illegal drugs such as cocaine, amphetamines and other psychoactive substances have been shown to elevate blood pressure, speed up your heart rate, and narrow your blood vessels. The risk of cardiovascular diseases is thought to be seven times higher for a whole 24 hours after these psychoactive drugs are consumed. Many recreational users tend to mix drugs with other substances, such as alcohol or cigarettes, which only enhances the already harmful impact of drug consumption.

8. Try to lead a stress-free life

Besides physical stress, repeated and prolonged emotional stress can also increase blood pressure, thereby causing cardiovascular issues. Some researchers have calculated that constant stress strains the heart and the whole cardiovascular system as much as smoking five cigarettes a day.

Also, a troubling fact is that many people try to fight stress by using cigarettes, alcohol, or recreational drugs, which will only continue to harm your body.

If you experience constant stress, you should think about visiting a psychiatrist, who will try to help you manage your condition. If you’re open to it, even things like yoga and meditation can help alleviate stress.

9. Listen to your doctor

Other than checking your blood pressure, it is also very important to also check your cholesterol, triglyceride, and glucose levels on a regular basis. Ultrasound (specifically the color doppler method) is a routine diagnostic procedure which might show if there is plaque or any other problem with your arteries.

If you, or anyone from your family has a history of cardiovascular issues, you should tell your doctor. They will then be able to advise you how often you should check on your heart and blood vessels, and give you more tips on how to keep them healthy. Remember, your doctor is your friend.

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