Among the various preventable causes of death, heart disease ranks among the top. There are some risk factors that we cannot change, such as a family history of cardiac disease, age, etc. However, there are several other major causes for heart disease that can be controlled by simply making lifestyle modifications. These changes do not require any sacrifice of comfort or pleasure. In fact, by reducing the risk of heart disease, a person’s quality of life can improve significantly.

Strategies Against Heart Disease

The publicity that is being given to cardiac health concerns means that most people are familiar with the basics of being heart healthy. However, putting the basics together in one place makes it easier to keep them in mind and follow the simple rules for keeping your heart healthy.

• Avoid Smoking: Smoking and even other forms of tobacco consumption, can increase your risk of developing not only cancer, but also heart disease. Even using smokeless tobacco products is dangerous. Those who do not smoke should stay away from environments where they are subjected to secondhand smoke from smokers. Chemicals in tobacco can damage the heart and blood vessels. Smoking also lowers the levels of oxygen in the blood, which causes the blood pressure and heart rate to rise in order to maintain the required oxygen supply to the brain and the body.
• Stop Recreational Drug Use: Using recreational drugs opens the door to various health problems, some of them fatal. In addition, drug use can affect the functioning of the heart, either directly or by increasing the strain placed upon it.
• Exercise Regularly: Regular physical activity has been proven to reduce the risk of heart disease. It is not just high blood pressure that you need to be aware of. Diseases like diabetes can also lead to heart failure. Start exercising slowly and gradually work your way up to your age-appropriate exercise goals. Your doctor can give you guidance on this issue. Activities such as gardening, housekeeping, using the stairs instead of the lift and so on all contribute to heart health.
• Eat a Heart-Healthy Diet: What you eat plays a major role in your heart health. Bad diets are among the major causes for developing diabetes or unhealthy cholesterol levels. Avoid or at least reduce your consumption of:
  • Sugar and sweetened beverages
  • Alcohol
  • Highly processed meats and other foods
  • Salty foods
  • Highly refined carbohydrates
  • Trans fat, which is found in fast food and baked items
  • Saturated fat that is found in full-fat dairy products, red meats and various cooking oils.

  Diet control does not mean denying yourself the pleasure of eating the food you enjoy. Instead, it should be looked upon as an exercise in moderation where eating unhealthy food, if not totally stopped, is at least kept to a minimum and replaced by food which is healthy. Healthy food includes:

  • Fresh fruits and vegetables
  • Legumes such as beans
  • Fish and lean meats
  • Low-fat dairy products
  • Whole grains
  • Healthy fats such as avocado and olive oil
• Control Your Weight: Excess body fat, especially around the waist, places increased stress on the heart and increases the risk of heart disease. While exercise and diet control will help avoid excess weight gain, monitoring body fat levels will help ensure that your diet and exercise regime reduces the risk of cardiac disease.
• Get Enough Sleep: Modern lifestyles often mean that people do not get enough sleep or the sleep that they do get is not restful. On average, an adult typically needs 7 hours of sleep at night. If you are sleeping less or find that you are feeling tired during the day, you should be tested for a condition called sleep apnea, which raises the risk of heart disease. Very loud snoring or short periods of stopping breathing while asleep are signs of this condition. Treating it can reduce the risk of heart disease.
• Manage Stress: Stress and anxiety can result in high blood pressure levels and other factors that can increase the risk of heart disease. If you feel stress on a regular basis, techniques like yoga and meditation have been proven to reduce stress levels. If stress levels are overwhelming, the causes could be mental, physical or both. Preventive medical checkups will diagnose problems which can then be treated to reduce the risk to the heart.
• Protect Yourself from Infections: Seemingly unrelated concerns like gum disease can increase the risk of heart ailments. In other cases, illnesses caused by infections can place additional stress on the heart and cause cardiac problems. Regular immunizations against infectious diseases like flu, COVID and so on will boost heart protection. Talk to your doctor about the immunizations you need.

The steps outlined above will enhance your resistance to cardiac ailments significantly. Of course, there is no guarantee that even with the most healthy lifestyle a person will not develop cardiac health issues. The best way to stay heart healthy is to have regular medical checkups that include cardiac health. This will allow for any heart problems to be diagnosed at an early stage when treatment is faster and more effective.

If you suspect that you have a heart condition, you should be examined by a cardiologist without delay. Going to a leading multispecialty hospital will ensure that you are examined by the best cardiologists who have access to world-class medical facilities, equipment and technology. This means that you will receive the best care and treatment. The other advantage of going to a multispecialty hospital like New Medical Centre is that heart problems are often connected to other health issues and here you will have access to the best specialists in other fields to treat your medical condition.

Heart Health FAQs: Causes, Prevention & Lifestyle Tips

What are the main causes of heart disease?

Heart disease can be caused by a mix of uncontrollable factors like age and family history, as well as controllable factors such as smoking, poor diet, lack of exercise, stress, and untreated health conditions.

How can I naturally improve my heart health?

You can protect your heart by eating a balanced diet, exercising regularly, avoiding tobacco and drug use, managing stress, getting quality sleep, and maintaining a healthy weight.

Which foods should I avoid for better heart health?

Limit foods high in saturated fats, trans fats, refined carbohydrates, sugar, salt, and processed meats. Instead, focus on whole grains, fruits, vegetables, lean proteins, and healthy fats.

How much sleep do I need for a healthy heart?

Most adults need about 7 hours of quality sleep each night. Poor sleep or conditions like sleep apnea can raise the risk of heart disease.

Can stress really affect heart health?

Yes. Chronic stress can raise blood pressure and heart rate, increasing the risk of heart disease. Relaxation techniques such as meditation, yoga, or deep breathing can help.

Why are regular checkups important for heart health?

Regular medical checkups can detect early signs of heart problems, allowing for faster and more effective treatment.