Heart health is a topic that deserves everyone’s attention, regardless of age, health status or lifestyle. Since heart disease is a leading cause of death worldwide, taking proactive steps to keep your heart healthy is more important than ever.
The heart is the engine room of your body, pumping blood throughout to deliver oxygen and nutrients, while removing waste products. When the heart is healthy, it operates efficiently, supporting all other body functions and contributing to overall well-being. Conversely, when the heart is less healthy, these vital functions are affected and become less efficient. Therefore, keeping the heart in good shape is essential for a long and healthy life.
There are a number of steps that we can all take to keep our heart as healthy as possible. Not unsurprisingly, many of these center around healthier eating, moderate exercise and reducing stress levels. And although the advice stays the same, the way we embrace these steps can change with time. That’s why it’s important to revisit them every so often.
Pay Closer Attention To The Foods That You Eat
What you eat has a profound impact on your heart health. A heart-healthy diet is rich in fruits, vegetables, whole grains and lean proteins. It also focuses on limiting saturated fats, added sugars and sodium -all of which can contribute to heart disease.
If you’re looking for a healthy diet that follows many of these points, then the Mediterranean diet may be a good place to start. The Mediterranean diet is recognized by the World Health Organization as a healthy and sustainable dietary pattern. Main components of the diet include:
- Daily consumption of vegetables, fruits, whole grains and healthy fats. The more colorful your meals, the better!
- Weekly intake of fish, poultry and eggs. Lean protein sources also include beans and nuts
- Moderate portions of dairy products
- Limit unhealthy fats. Reduce the intake of saturated and trans fats by avoiding fried foods, processed snacks and baked goods
- Limited intake of red meat
Stay Physically Active
Regular exercise is crucial for maintaining a healthy heart. Exercise helps control weight, reduces the risk of heart disease and can lower blood pressure and cholesterol levels. A number of studies have also shown that people who exercise regularly are less likely to suffer a sudden heart attack or other life-threatening cardiac event. The following tips on exercise may help:
- Find activities you enjoy: Whether it’s walking, cycling, swimming or dancing, enjoying your workout makes it easier to stick with.
- Aim for at least 150 minutes of moderate exercise weekly: Break it down into manageable sessions; even a brisk 10-minute walk counts.
- Incorporate strength training: Twice a week, focus on muscle-strengthening activities, like lifting weights or yoga.
Stop Smoking
Chemicals found within cigarette smoke can cause cells that line the blood vessels to become swollen and inflamed. This can narrow the vessels and may lead to a cardiovascular condition known as atherosclerosis. Cigarette smoking also increases the risk of stroke and peripheral arterial disease. Therefore, stopping smoking has numerous benefits.
If you need help stopping smoking, consult your doctor for advice on the best way to get started.
Don’t Forget To Attend Your Routine Healthcare Checkups
Make a habit of attending routine health checkups with your doctor. Their importance cannot be overstated. Having your blood pressure checked regularly as well as your cholesterol levels can provide early indicators of potential problems. The sooner any problem is caught, the earlier you can start to address it.
Routine check-ups can detect signs of heart disease early on -sometimes before you show any symptoms. Knowing your numbers for blood pressure, cholesterol, blood sugar and body weight can guide lifestyle changes.
Signs and Symptoms To Pay Attention To
Sometimes, despite our best efforts, heart issues do arise. Recognizing the early signs of a heart attack or other heart-related event is crucial for timely treatment.
Signs that warrant urgent medical attention:
- Chest pain or discomfort
- Shortness of breath
- Dizziness or lightheadedness
- Swelling in the legs, ankles, or feet
- Unusual fatigue
Know When to Seek Advice From a Cardiologist
If you experience any of the symptoms mentioned above or if heart disease runs in your family, it’s important to consult with a cardiologist. Early detection and treatment can make a significant difference in outcomes.
Maintaining heart health is a lifelong journey that involves a combination of diet, physical activity, stress management and regular check-ups. By adopting these practical methods, you can significantly lower your risk of heart disease and lead a healthier, happier life. Remember, when it comes to your heart, it’s never too early or too late to start taking care of it!