Every day, your heart pumps about 2,000 litres of blood, supplying the body’s cells and organs with essential nutrients and oxygen. The easier you can make your heart’s job, the longer it can keep you alive. Practicing heart-healthy lifestyle habits consistently plays an important role in reducing the risk of heart disease – the leading cause of death among men and women worldwide. According to statistics, India is accountable for over 60% of the global burden of heart disease. Some of the risk factors for heart disease are modifiable, and adopting healthy habits can significantly improve your heart health.
The Adverse Effects of Heart Disease
Heart disease is a major global health concern, and its adverse effects can be devastating. Heart disease encompasses various conditions that affect the heart’s structure and function and can be life-threatening and debilitating. Here are some of the potential consequences:
- Heart Attack
Coronary artery disease can lead to a heart attack when the blood supply to the heart muscle is blocked, causing damage to the heart tissue. This can result in chest pain, shortness of breath, and even death.
Heart disease can increase the risk of blood clots forming in the arteries, which can travel to the brain and cause a stroke. Strokes can lead to paralysis, speech difficulties, and cognitive impairment.
- Heart Failure
Heart failure occurs when the heart is unable to pump blood efficiently, leading to fatigue, shortness of breath, and fluid retention in the body.
Abnormal heart rhythms can cause palpitations, dizziness, and fainting. In severe cases, arrhythmias can lead to sudden cardiac arrest, a life-threatening condition.
- Reduced Quality of Life
Heart disease can significantly impact your quality of life by limiting your physical abilities and causing chronic pain and discomfort.
Healthy Heart Habits
Your heart is a precious organ that deserves the best care. By adopting these healthy habits, you can significantly improve your heart health and reduce your risk of heart disease. These include:
- Adopt a Heart-Healthy Diet
You must increase your intake of fruits and vegetables as they are rich in vitamins, minerals, fiber, and antioxidants that support heart health. Choose whole grains in your diet over refined grains to provide sustained energy and are heart-friendly. Limit salt intake and avoid processed foods and include healthy fats in your diet.
- Stay Physically Active
You must strive to engage in 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. Incorporate strength training exercises to build muscle, boost metabolism, and support overall heart health.
- Manage Stress
Engage in relaxation techniques such as meditation, deep breathing exercises, or yoga to lower stress hormone levels and protect your heart.
- Quit Smoking
Smoking is a significant risk factor for heart disease. Seek help from a healthcare professional or support group to quit smoking for good. Second-hand smoking is equally dangerous.
- Limit Alcohol Consumption
Excessive alcohol intake can increase your risk of heart disease. It is best to say “No” to all forms of alcohol.
- Manage Chronic Conditions
It is essential to track your health numbers such as your blood sugar levels, your blood pressure levels, your cholesterol as well as your weight and manage them with lifestyle changes and medicines.
- Regular Check-Ups
Schedule regular health screenings to monitor your heart health. Early detection and management of risk factors can prevent heart disease.
- Get Enough Sleep
Aim for atleast 7 to 9 hours of quality sleep each night. Poor sleep can contribute to weight gain and increase the risk of heart disease. Sleep is an essential part of keeping your heart healthy and insufficient sleep increases your heart disease risk.
- Don’t sit for long hours
Medical research suggests that sitting for long periods of time is bad for your health no matter how much exercise you do. Individuals with a sedentary job must take regular breaks.
- Practice good dental hygiene
Protect your heart health by practicing good oral hygiene habits. Brush your teeth twice a day with a fluoride toothpaste and floss daily to maintain good dental hygiene.
Cardiac Care at Kokilaben Dhirubhai Ambani Hospital
Our Centre foe Cardiac Sciences is dedicated to providing comprehensive preventive care to ensure the well-being of our patients. With a focus on early detection and management of cardiac risk factors, our specialists offer a range of preventive services, including routine cardiovascular screenings, advanced diagnostic tests, and personalized risk assessments. They work closely with patients to develop tailored heart health plans that encompass lifestyle modifications, diet recommendations, and exercise regimens. The Centre for Cardiac Sciences is equipped with cutting-edge technology, world-class infrastructure, and a highly skilled team of cardiologists to provide cardiac care across age groups. By emphasizing preventive care, our cardiac specialists aim to reduce the incidence of heart disease and promote heart-healthy living among our patients, ultimately contributing to longer, healthier lives. Your heart health is our priority, please find below our website link for more details: