10 Tips on How to Improve Heart Health

According to the World Health Organization (WHO), cardiovascular diseases are the major cause of death globally, taking approximately 17.9 million human lives each year. 

With heart disease being the leading cause of death globally, adopting heart-healthy habits is important. These habits can help prevent heart problems and improve overall health in the long run. An infographic published by the American Heart Association states that on average, an individual dies of a cardiovascular disease every 34 seconds. 

Taking care of your heart is essential for your overall well-being. This guide offers ten practical steps you can take to keep your heart in great shape. It covers everything from regular exercise and eating better, to handling stress and including heart-friendly habits in your daily life.

1. Do Regular Exercise 

Exercise enhances and strengthens your heart muscles. Regular exercise helps your heart pump blood more effectively throughout your body. It also protects your arteries from damage caused by high cholesterol, elevated blood sugar, and increased blood pressure.

According to John Hopkins Medicine, it is ideally recommended to do aerobic exercise at least five days a week for 30 minutes. It is known to improve blood circulation and control your blood glucose levels. A meta-analysis shows that regular moderate to intense exercise, performed 3-5 times a week, reduces blood pressure by an average of 3.4/2.4 mmHg.

2. Have a Heart-Healthy Diet

What you eat greatly affects your heart’s health and can impact the risk of heart disease. Blood pressure, inflammation, and cholesterol levels are dominantly influenced by the food you consume.

Whole grains keep all the nutritious parts of the grain – the germ, endosperm, and bran. Berries contain antioxidants called anthocyanins that help protect your heart. These antioxidants prevent damage that could lead to heart problems like high blood pressure or heart attacks. Other foods that are great for your heart include beans, avocados, walnuts, tomatoes, flaxseeds, and almonds. These are packed with nutrients that support heart health.

Furthermore, the consumption of oleic acid found in olive oil has proven to treat hypertension. Research from 2014 looked at 7,216 people who were more likely to get heart disease. They found that the group who ate the most olive oil had a 35% lower chance of developing heart problems. 

3. Maintain a Healthy Weight

A healthy weight can reduce the strain on the heart. Try to reach a healthy weight that’s right for your body. If you’re carrying extra pounds and have risk factors for heart problems – like high cholesterol, high blood pressure, or high blood sugar – losing weight can lower your chances of developing heart disease.

Eating balanced meals, avoiding foods that are high in calories, and limiting fried food can help in reducing your weight. The National Institute of Health has mentioned that individuals with heart problems were associated with a 1.32 kg/m² increase in BMI as compared to those without any heart disease (29.42 kg/m²).

4. Manage Stress

Stress management is an essential method to improve your heart health. In chronic stress conditions, the human body releases certain hormones like adrenaline. Prolonged release of adrenaline becomes the reason for narrowing small arteries that supply the heart with blood. This causes a temporary decrease in blood flow to the heart.

According to a study, up to 30% of heart failure patients suffer from depression, which is associated with a risk of heart failure. Tips to tackle stress can include indulging in social activities, meditation, and adding a brisk walk to your daily routine. 

5. Say No to Tobacco and Alcohol

Smoking damages the lining of the arteries, reduces oxygen saturation in the blood, and increases blood pressure. Simultaneously, alcohol consumption can contribute to cardiomyopathy – a disorder that affects the heart muscles.  

People who shift from heavy to moderate alcohol consumption may bring down their systolic blood pressure by around 5.5 mm Hg and the diastolic blood pressure by approximately 4 mm Hg. Quitting smoking and heavy intake of alcohol is one of the best favors you can do for your heart health.

6. Manage Diabetes 

Diabetes and heart diseases are closely associated, especially if blood sugar levels are poorly managed. High blood sugar levels can lead to heart complications. The reason for this is that your body doesn’t use all the sugar. The excess sugar sticks to red blood cells and accumulates in your blood. This build-up restricts the flow of blood to and from your heart.

According to the Centers for Disease Control, people with diabetes have twice the risk of developing heart disease. As diabetes is a significant risk factor for heart disease, keeping a record of your blood sugar levels is highly recommended.

7. Get Adequate Sleep 

Sleep is usually overlooked when it comes to improving heart health. Poor sleep patterns, such as apnea or insomnia, increase the risk of heart disease. Inadequate or interrupted sleep can lead to elevated blood pressure.

A study of 392,164 adults followed for 18 years found that those who sleep less than four hours per night have a 34% increased risk of dying from coronary artery disease.

8. Get Regular Check-ups and Screenings 

Nowadays, preventive healthcare is on the rise and is very important. Regular check-ups help diagnose conditions at an early stage. They also lower the risk of illness, and ensure you receive prompt and appropriate treatment.

Regular check-ups and screenings often include risk assessments done by your doctor. For example, they may consider factors like your cholesterol, race, age, and blood pressure to determine your risk of heart disease. The National Institute of Health recommends repeating these risk assessments every 4 to 6 years for adults aged 20 to 79 who do not have heart disease.

9. Avoid Processed Food 

Processed foods have elevated levels of unhealthy fats, sodium, and sugars that can become the major cause of heart disease. Packaged snacks, fast food, and sugary drinks should be avoided to protect your heart.

A study found that consumption of ultra-processed food is linked to a 50% increased risk of cardiovascular diseases. This evidence sheds light on the alarming connection between eating processed food and developing heart problems.

10. Stay Hydrated 

Staying hydrated is essential for overall health including heart health. Water helps keep the fluid balance in your body. Staying hydrated is important because dehydration forces your heart to work harder to pump blood.

Good hydration throughout life may decrease the risk of developing left ventricular hypertrophy and heart failure as shown by the results of research carried out by the European Society of Cardiology.

Conclusion 

Every individual should make a lifelong commitment to improve their heart health by following proactive steps. From regular exercise and a healthy diet to stress management and getting enough sleep, one can regulate their cardiovascular health smoothly.

Transparent Hands is making a significant impact in the fight against heart-related diseases by organizing medical camps, offering free consultations, and providing essential treatments to underprivileged communities. Our medical experts also hold preventive healthcare sessions to educate the attendees about prevalent health problems like heart attacks. Besides this, we provide free adult and pediatric cardiac surgeries and medical procedures to needy patients across Pakistan. So far, we’ve healed over 400 hearts with your support. Play your part for this cause and donate now.