Heart disease remains the leading cause of death worldwide, killing millions of people annually. Every household continues to be scared of sudden heart attacks and strokes, as there is one case in the news every day. While most of us only hope for good heart health, many don't know that most conditions affecting the heart can be prevented with simple but effective lifestyle modifications. Whether you're 20 or 60, it's never too soon, or too late, to take care of your heart.
Most Effective Ways To Protect Your Heart
In an exclusive interaction with the editorial team of Onlymyhealth, Dr Shubendu Mohanty, Senior Consultant, Cardiology, Shardacare, Healthy City - Noida, explained to us the most effective ways to prevent heart disease and cultivate cardiovascular health.
1. Eat for Your Heart
What you put into your body directly affects your heart. Eating a diet filled with whole foods and not many processed foods can drastically lower your chances of getting heart disease.
Advice for a Heart-Healthy Diet:
- Opt for whole grains: Replace white bread and pasta with oats, brown rice, and quinoa.
- Select healthy fats: Use unsaturated fats in nuts, seeds, olive oil, and fatty fish such as salmon.
- Limit sugar and salt: Too much sodium and added sugar can lead to high blood pressure and triglycerides.
- Have more fruits and vegetables: Five to seven servings per day to get a boost of antioxidants and fibre.
2. Move More, Sit Less
Routine exercise makes the heart muscle stronger, enhances blood flow, and keeps weight healthy.
Recommended Exercise:
150 minutes of moderate aerobic activity per week (e.g., walking, swimming, dancing)
Strength training a minimum of two times a week
- Daily movement: Use the stairs, walk while on the phone, or work at a standing desk
- Even brief periods of activity during the day can add up and make a difference.
3. Keep Blood Pressure and Cholesterol in check
High blood pressure and cholesterol are stealthy assassins. Most individuals don't know they have them until problems develop.
Preventive Measures:
- Have regular checkups and screenings
- Ask your physician for your optimal blood pressure and cholesterol numbers
- Decrease consumption of trans fats and salt
- Take medication as directed if prescribed
4. Keep a Healthy Weight
Excess weight, particularly around your midsection, increases your risk for heart disease, diabetes, and high blood pressure.
How to Get and Stay at a Healthy Weight:
- Exercise and follow a healthy meal pattern
- Stay away from fad diets that are not maintainable
- Control your portions
- Seek professional assistance if necessary (e.g., registered dietitian, health coach)
5. Stop Smoking and Reduce Alcohol
One of the leading risk factors for heart disease is smoking. Smoking harms blood vessels, reduces blood oxygen levels, and raises blood pressure.
Steps to a Tobacco-Free Life:
- Find support programs or use nicotine replacement therapy
- Discuss prescription drugs with your physician to quit
- Create a supportive environment around you
- With alcohol, moderation is the word. Excessive alcohol consumption can increase blood pressure and lead to weight gain.
Bottomline
Your heart is one of your most crucial organs, and one of your most reactive to lifestyle. While there's a genetic element, most heart diseases are avoidable with persistent effort and wise decisions.
Begin small. Select one or two habits from the list and build upon them. Gradually, these small steps will build up a ripple effect, changing the overall well-being and adding quality years to your life.