Heart disease is a major threat to life worldwide. It affects millions of people every year, but the good news is that it’s largely preventable. Understanding risks and living heart-healthy reduces disease chances.
What is Heart Disease?
Heart disease consists of various conditions that impair the heart’s performance. The most common type is Coronary Artery Disease (CAD), which occurs when the blood vessels supplying oxygen to the heart become narrowed or blocked. Such conditions can trigger heart attacks, heart failure, and additional cardiovascular issues.
Risk Factors for Heart Disease
Being aware of the factors that increase your risk of heart disease can help you make informed lifestyle choices.
- High Blood Pressure (Hypertension): Consistently high blood pressure puts strain on the heart and arteries, increasing the risk of heart attacks and strokes.
- High Cholesterol: Excess cholesterol in the blood can form plaques in the arteries, leading to blockages.
- Smoking: Smoking restricts blood flow and reduces oxygen levels, making the heart pump harder.
- Poor Diet: Diets high in saturated fats, trans fats, salt, and sugar can contribute to heart disease.
- Lack of Exercise: Physical inactivity can lead to obesity, high cholesterol, and high blood pressure.
- Obesity: Excess body fat increases the risk of high blood pressure, diabetes, and heart disease.
- Diabetes: High blood sugar levels damage blood vessels and increase the risk of heart disease.
- Stress: Chronic stress can raise blood pressure and trigger unhealthy habits like overeating or smoking.
- Family History: A genetic predisposition to heart disease can elevate your risk.
- Age and Gender: As you age, your risk increases. Men generally have a higher risk earlier in life, but after menopause, women’s risk rises.
Prevention Tips for Heart Disease
Fortunately, heart disease is preventable with the right lifestyle changes.
- Eat a Heart-Healthy Diet: Focus on Whole Foods: Eat more fruits, vegetables, whole grains, and legumes.
- Healthy Fats Only: Opt for healthy fats found in nuts, seeds, avocados, and olive oil, while reducing trans fats and saturated fats.
- Limit Salt and Sugar: Too much salt raises blood pressure, and excess sugar increases the risk of diabetes.
- Stay Physically Active: Strive for a minimum of 150 minutes of moderate exercise or 75 minutes of intense exercise each week. Include cardio exercises like walking, jogging, swimming, and cycling to strengthen your heart. Incorporate strength training exercises to improve overall fitness.
- Quit Smoking and Avoid Second-hand Smoke: Smoking is a major cause of heart disease. Quitting smoking can reduce your risk by up to 50% within a year. Avoid environments where you’re exposed to second-hand smoke, as it’s also harmful to heart health
- Manage Stress: Practice relaxation methods, including deep breathing, meditation, and yoga, regularly. Stay socially connected with friends and family to reduce isolation and stress. Discover healthy ways to manage stress, like engaging in hobbies or physical activities.
- Monitor Your Blood Pressure and Cholesterol: Ensure regular health checkups to keep track of your blood pressure, cholesterol, and blood sugar levels. If prescribed medication, follow your doctor’s instructions.
- Maintain a Healthy Weight: Achieve and sustain a healthy weight by eating nutritiously and engaging in regular physical activity. Avoid crash diets, as sustainable weight loss is more beneficial for heart health.
- Keep Alcohol Consumption in Check: Women should restrict their alcohol intake to one drink per day, while men can have up to two. Excessive drinking can raise blood pressure and significantly increase the risk of cardiovascular disease.
- Get Regular Health Screenings: Regular check-ups help detect early signs of heart disease. Health screenings often involve measuring blood pressure, cholesterol, blood sugar, and body mass index (BMI).
Why Prevention is Better Than Cure?
Prevention is key, particularly in managing heart disease. Small changes in your daily routine can have a big impact on your heart health. Eating better, moving more, and managing stress can protect your heart and improve your overall health.
When to See a doctor?
If you experience symptoms like chest pain, shortness of breath, or irregular heartbeat, consult a doctor immediately. Early intervention can save lives.
At Saraswati Multispeciality Hospital, our team of cardiologists offers expert care and personalized treatment plans to keep your heart healthy. Book an appointment with our specialists to discuss your heart health and receive tailored guidance.
Contact Information
For more information or inquiries, please call +91 98254 45403/09 or email at info@saraswatihospitals.com. Saraswati team is ready to assist with any questions and provide the support required for the healthcare journey.
