"First line" is the term used in the medical world for the go-to treatment for a diagnosis, the best option. I named my podcast First Line because lifestyle modifications and prevention are the first line treatment for a healthy life. It is important to address lifestyle changes and educate yourself on tangible ways to reduce your risk for illnesses, promote health, and to achieve longevity and wellness.
Heart Disease: The Leading Cause of Mortality
Understanding Heart Disease Risk
Heart disease is the number 1 cause of mortality in most Western countries. Heart disease, like many illnesses, is caused by a mix of genetic predisposition and lifestyle factors. Genetic predisposition often goes along with a family history, but this does not in any way mean that having a family member who has or had heart disease means that you will too. It usually means your risk compared to the general population is higher. However, your fate has not solidified. With a family history, your diet and exercise are even more crucial. For most cases of heart disease, lifestyle risk factors are heavily involved. So, even a lack of a family history of heart disease will not save you if your food choices are poor and your activity level is low.
Lifestyle Factors Matter for Health, Longevity, and Wellness
My philosophy is that you have no control over your genes and family history, but you do have significant control over your environment and daily choices.
Diet is not my favorite term for the food you eat because of its connotation. Diet seems to imply that you cannot eat certain foods while others are permissible. That has never been my philosophy. I like the word nourishment better because it focuses on the health potential of food, and that is how we should view food. Focusing on nutrition follows the idea that food is medicine. This better view supposes that healthy food serves a vital role in healing. A diet should be more about this lifelong habit of choosing nutritious options to nourish our body, mind, and spirit.
As a starting point, choose whole foods over processed foods. Buy food in its original form as if the nutrition facts ingredients list has one ingredient. That is how you want to buy it, and then you can cook food at home and combine as many whole foods as you want to make a meal. The point is to not rely on processed foods like frozen entrees, microwavable meals, packaged bread, chips, and baked goods; you get the idea. These foods are not off-limits, but I want you to focus more on loading your cart with more produce and less processed foods.
Knowing the top causes of mortality and the contributing risk factors is vital to inform what a healthy life would consist of. We can look at this as a way to guide how we can live our healthiest lives by addressing common obstacles we are likely to encounter, especially with the Western diet and lifestyle.
For more information on longevity and cardiovascular health, listen to the First Line episode of the same title as this article.
In addition to longevity and cardiovascular health, consider safety and metabolic health, covered in this article.
Frequently Asked Questions (FAQ)
Does having a family history of heart disease mean I will develop it too?
Not necessarily. While a family history of heart disease can increase your risk compared to the general population, it doesn't mean your fate is sealed. Your lifestyle choices, such as your diet and activity levels, play a significant role in reducing your risk.
What are some practical tips for improving my diet and lifestyle?
A simple starting point is to choose whole foods over processed ones. Focus on buying ingredients that are close to their natural state—like fruits, vegetables, lean proteins, and whole grains.
Why is it important to know the top causes of mortality and their risk factors?
Understanding the leading causes of death, such as heart disease, and the lifestyle factors that contribute to them can help you make informed choices about your health. By addressing common risk factors—like poor diet, lack of exercise, and stress—you can take proactive steps to live a longer, healthier life and reduce your risk of serious health issues.