Heart Health Essentials: Simple Tips for a Healthy Heart

What does the heart do?

The heart is a muscle around the size of your fist that sits slightly to the left of the chest.  The heart beats around 100000 times per day to pump about 5 liters of blood around the body.  Blood supplies the body with nutrients and oxygen using your circulatory system, which supports your muscles and organs to function well.

Your heart’s electrical system tells your heart when to contract and when to relax to keep your blood pumping regularly. The instructions to contract and relax are carried by electrical signals.

The electrical signals are sent from the sinus node which is known as your heart’s natural pacemaker. Usually, the sinus node will send the electrical signals at a steady pace, but the pace can change depending on your emotions and if you are active or resting – this is your heart rate.

Risk Factors for Cardiac Disease

You are more likely to get heart diseases if you have any of the below conditions:

• High Blood Pressure
• High Cholesterol
• Diabetes
• Physical Inactivity
• Unhealthy diet
• Obesity
• Smoking
• Alcohol abuse
• Feel Stress

The good news is there is a lot you can do to lower your risk. Start by making small changes in your lifestyle and make sure you are followed by a healthcare provider to have your risk factors under control.

How to keep your Heart Happy and Healthy

1. Exercise More!

You can reduce your risk of cardiac events by 35% by becoming more physically active.

The World Health Organization advises that adults should aim to do at least 150 minutes of exercise per week. This can be incorporated into things you are already doing in day-to-day life. For example, taking the stairs instead of using the lift or parking a little further away from the workplace.

Regular activity does not just protect your heart, it can help improve your general health and wellbeing too. You don’t need to hit the gym or run a marathon. You just need to get your heart beating faster. Do something that makes you:

• breathe harder
• feel warmer
• feel your heart beat faster

Every time you do the above for 10 mins or more it counts as being active. Aim for at least 30 minutes most days of the week.

2. Eat Better!

The food you eat has a big impact on your health. But you don’t have to go hungry or give up some food forever. Smart choices and a balanced diet are the key.

Eat an overall healthy dietary pattern that emphasizes:

• a wide variety of fruits and vegetables
• whole grains and products made up mostly of whole grains
• healthy sources of protein (mostly plants such as legumes and nuts; fish and seafood; low-fat or nonfat dairy; and, if you eat meat and poultry, ensuring it is lean and unprocessed)
• healthy fats (olive oil, nuts, seeds)
• minimally processed foods
• minimized intake of added sugars
• foods prepared with little or no salt
• limited or preferably no alcohol intake

A healthy diet is not just about what you eat, it is also about how much you eat. Having good portion control will help you keep your calories in check and keep you at a healthy weight.

3. Manage your weight!

Maintaining a healthy weight is essential for a healthy heart. Extra weight puts strain on your heart and can lead to high blood pressure, high cholesterol, and type 2 diabetes, increasing your risk for heart diseases.

To manage your weight, try to incorporate a balanced diet with regular physical activity. Remember, even small lifestyle changes can make a big difference in maintaining a healthy weight.

If you need help, don't hesitate to reach out to your healthcare provider or a registered dietitian. They can provide personalized guidance and support to help you achieve your weight management goals and maintain a healthier heart.

4. Quit smoking and cut down on alcohol!

Smoking and excessive alcohol consumption are major risk factors for heart diseases.

The chemicals in cigarettes and other smoking products like shisha and chewing tobacco damage your blood vessels. If you smoke, quitting is the best thing you can do for your health:

• 20 mins after you quit smoking, your heart rate and blood pressure return to normal
• 1 year after you quit smoking, your risk of having a heart attack is half that of a smoker.

Seek support from friends, family, or healthcare professionals to help you quit successfully.

Limit alcohol intake. Drinking too much alcohol can increase your risk of having a heart attack, stroke, developing vascular dementia and type 2 diabetes.

Reducing or eliminating smoking and alcohol consumption will significantly lower your risk of heart problems and improve your overall health.

5. Manage your stress and sleep better!

Chronic stress can take a toll on your heart health. Finding healthy ways to manage stress is essential. Engage in activities that help you relax and unwind, such as meditation, yoga, deep breathing exercises, or spending time in nature. If you feel overwhelmed, you should act and ask for help.

Additionally, prioritize getting enough quality sleep. Adults need 7 to 9 hours of sleep each night. Poor sleep hygiene can increase the risk of cardiovascular disease as well as contribute for:

• Cognitive decline and dementia
• Depression
• High blood pressure, blood sugar and cholesterol
• Obesity

Better stress management and sufficient sleep can help enhance your quality of life.

6. Have your hypertension, high cholesterol, and diabetes under control!

Regularly monitor these conditions with the help of your healthcare provider. Follow their recommendations for medication, lifestyle changes, and dietary modifications to keep these conditions under control. Engaging in regular physical activity and maintaining a heart-healthy diet are crucial components to manage these conditions.

Remember, incorporating these simple yet effective lifestyle changes can go a long way in promoting a healthy heart and overall well-being. Consult with your healthcare provider for personalized advice and guidance on managing your heart health.

References:

1. WHO Guidelines on Physical Activity and sedentary Behavior
2. American Heart Association
3. British heart Foundation
4. World Heart Federation

Dr Niamh Kilcullen - Consultant Cardiologist