Heart health is a widely discussed issue in today’s time. With an increasing number of cardiovascular problems in younger people, heart diseases are no longer limited by age. But what are the factors that are contributing to such levels of risk? Why is the younger population becoming more susceptible to Cardiovascular Diseases (CVDs)? To find answers to these questions, we at OnlyMyHealth spoke to three cardiologists, who share some of the most harmful and dangerous things that we can do to our heart.
The Impact Of Poor Diet
“The most detrimental thing people can do to their heart is to embrace a poor diet, which is high in processed foods, saturated fats, and excessive salt and sugar,” Dr Dixit Garg, Consultant Interventional Cardiologist, Manipal Hospital, Gurugram, said.
According to him, processed foods often contain trans fats and high levels of unhealthy saturated fats, which lead to the accumulation of plaque in the arteries. This can result in atherosclerosis, a condition where arteries become narrowed and hardened, reducing blood flow to the heart.
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In addition, high salt intake can cause hypertension, or high blood pressure, which can put extra strain on the heart and make it work harder to pump blood. Excessive sugar consumption on the other hand has been linked to weight gain and an increased risk of type 2 diabetes, which is a significant risk factor for heart disease, the doctor added.
What to do?
Dr Garg recommends increasing intake of fruits, vegetables, whole grains, and omega-3 fatty acids and avoiding a poor diet that typically lacks the essential nutrients and antioxidants that help maintain heart health.
Say No To Smoking
Dr Sudhakar Rao, Consultant Interventional Cardiologist, Manipal Hospital, Old Airport Road, said, “The most significant factor contributing to heart attacks in youngsters is the increase in smoking habits, followed by high mental stress.
According to the US Centers for Disease Control and Prevention (CDC), smoking increases the formation of plaque in blood vessels, which leads to the development of Coronary Heart Disease (CHD). Moreover, chemicals in cigarette smoke cause the blood to thicken and form clots inside veins and arteries, leading to further heart-related complications.
Therefore, Dr Rao advises to completely avoid smoking as even one cigarette per day can lead to the development of heart disease.
A Sedentary Lifestyle Is A Major Contributor
We all know how important regular exercise is not just for our heart health, but for our overall well-being.
According to Dr Rao, CVDs are one of the leading causes of mortality worldwide, with coronary artery disease ranking high on the list. In India, 8 people suffer heart attacks and lose their lives every day, and shockingly, half of them constitute patients younger than 45 years old - the younger generation, he noted.
“A sedentary lifestyle with decreased physical activity is a major contributor,” Dr Rao said.
A study published in the AHA journals suggests sedentary behavior and physical inactivity are among the leading risk factors worldwide for CVDs and all-cause mortality, but they are "modifiable," meaning they can be prevented.
For those who are healthy and do not have these pre-existing ailments, Dr Rao recommends regular physical activity of 30-45 minutes a day for at least 5 days a week. Activities like cycling, running, and swimming are excellent for heart health.
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Chronic Stress Has A Detrimental Impact On Heart Health
Among the top leading risk factors of heart diseases, prolonged, unmanaged high levels of stress or chronic stress, is one of them, according to Dr Aman Salwan, Senior Consultant Cardiologist, CARE Hospitals, Nampally, Hyderabad.
Chronic stress impacts heart health in several ways. These include:
Release of stress hormones like cortisol and adrenaline as a "fight or flight" response, leading to increase in blood pressure and heart rate, straining the heart.
Inflammation within the body due to stress can damage blood vessels, contributing to the development and progression of atherosclerosis, a condition where fatty deposits (plaques) build up in the arteries, narrowing them and restricting blood flow to the heart
Disruption of normal heart rhythms, leading to irregular heartbeats or arrhythmias.
Stress-induced unhealthy coping mechanisms, such as smoking, excessive alcohol consumption, overeating, or a sedentary lifestyle
What to do?
Dr Salwan recommends individuals to manage stress through healthy coping mechanisms, lifestyle modifications, relaxation techniques, regular exercise, sufficient sleep, and seeking support from mental health professionals when needed.
“By managing stress effectively, individuals can significantly reduce the risk of heart disease and maintain a healthier heart and overall well-being,” he added.