The 10 Commandments of Dr. Vaghefi for health and heart strengthening!

10 Commandments to Reduce Your Risk of Cardiovascular Disease!

Commandment 1: Quit Smoking

Smoking is the leading preventable cause of death worldwide. It doubles the risk of heart attack, stroke and aortic rupture. It also increases the likelihood of lung diseases, lung cancer and pulmonary embolism—especially in women taking hormonal contraceptives.

The benefits of quitting smoking outweigh all secondary prevention efforts by doctors!

• It takes 5 years for your heart and 10 years for your lungs and digestive system to fully recover after quitting.

• It’s never too late to quit! Take action now.

Commandment 2: Control High Blood Pressure

Hypertension causes 20% of global deaths and 50% of cardiovascular deaths.

• 50% of people have high blood pressure but most show no symptoms (the "silent killer").

• It increases the risk of heart attack, stroke, kidney failure and Alzheimer’s.

The most important causes of hypertension

poor diet, physical inactivity and obesity.

Commandment 3: Manage Diabetes

Diabetes ages your body by 15 years.

10-20% of people have diabetes or prediabetes which doubles the risk of heart attack and stroke.

Metabolic syndrome (insulin resistance) combines:

• Diabetes

• High blood pressure

• High LDL / Low HDL cholesterol

• Obesity

• High CRP (inflammation marker)

Prevention Tips for Diabetics

1. Aspirin (for high-risk patients)

2. ACE/ARB medications

3. Cholesterol control(statins like Atorvastatin/Rosuvastatin)

4. Blood pressure & sugar management

​​​​​​​Diabetes can be a contributing factor to other diseases. For example in our article The Link Between Varicose Veins and Diabetes we examined the impact of diabetes on varicose veins.

Commandment 4: Monitor Cholesterol

Start screening at age 20 (or age 5 if family history exists).

Abnormal cholesterol includes:

• High total cholesterol, LDL, triglycerides

• Low HDL

Treatment of high blood pressure

1. Exercise

2. Healthy diet

3. Quit smoking/alcohol

4. Avoid hormonal drugs/contraceptives

Causes of High Cholesterol

• Genetics (highly dangerous)

• Hormonal (e.g., hypothyroidism)

• Kidney/liver disease

• Poor diet (fast food)

• Inactivity

• Certain medications

Commandment 5: Exercise Regularly

Inactivity raises blood sugar, blood pressure, and risk of Alzheimer’s, depression and 8+ cancers.

Exercise cuts cardiovascular risk by 50% and regulates blood sugar, pressure and cholesterol.

Sitting >4 hours/day? You’re high-risk!

• Ideal routine:

  • 5 days/week aerobic (e.g., walking)

  • 2 days/week resistance training

Commandment 6: Fight Obesity

Obesity shortens lifespan and worsens quality of life (mental/physical health risks).

Types of Obesity

1. Visceral fat (high-risk for heart disease)

2. Hip/thigh fat (lower risk if visceral fat is normal)

Measure Your Risk:

• BMI >25 = Overweight | >30 = Obese | >40 = Severe obesity

• Waist circumference (critical indicator):

  • Men: >100cm = Mild obesity | >110cm = Severe

  • Women: >90cm = Mild obesity | >105cm = Severe

Methods of treating obesity

1. Diet (cut fats/carbs)

2. Exercise

3. Medications (doctor-supervised)

4. Bariatric surgery (e.g., gastric sleeve)

   • Benefits: Improves metabolism, blood sugar, and heart health.

   • Candidates: BMI >40 or BMI >35 + obesity-related conditions (diabetes, sleep apnea).