To maintain a healthy heart, individuals must focus on diet and exercise, stop smoking and limit alcohol, manage stress, sleep enough and plan regular medical examinations. | Image credit: UDRA11 – Stock.adobe.com
February celebrates the month of the American heart to raise awareness of heart health, as heart disease is the main cause of death in the United States for the most racial and ethnic groups.1 Heart disease caused 702,880 deaths in 2022, representing 1 out of 5 deaths.2
In addition, heart disease costs around $ 252.2 billion from 2019 to 2020 in the United States. Coronary diseases are the most common type of heart disease, affecting approximately 1 adults out of 20 or over.
Several medical conditions and lifestyle choice increase the risk of heart disease. By identifying, by reducing or abstaining from these risks, individuals can improve their heart health and mitigate potential health risks.
1 and 1 Diet and exercise
Following a healthy and healthy diet and regular exercise can reduce the risk of heart disease or other cardiovascular– Linked problems.3 Limiting the consumption of processed foods, added sugars, salt and non -tropical vegetable oils can reduce the risk of heart complications. Doctors and dieticians recommend a diet rich in fruits, vegetables, whole grains, nuts, fish and dairy products limited for heart health.
In addition, regular exercise can reduce blood pressure, reduce the risk of diabetes and inflammation and help maintain healthy weight.4 The exercise operates similar to β-blockers, slowing the heart rate and lowering blood pressure overall. The combination of aerobic exercise (for example, jogging, swimming or cycling) with resistance training (for example, a moderate weightlifting) can benefit the prevention of heart disease.
The exercise benefits both healthy individuals and those with heart disease by improving myocardial infusion, increasing high density lipoprotein cholesterol levels, reducing stress on the heart and improving cardiovascular function , revealed a study.5 A diet or intervention program for the financial year has reduced cardiovascular risks in people with metabolic syndrome. Several previous studies have studied the effects of food and exercise on cardiovascular health, determining that food, exercise or combination of the two have a significant impact on heart health.
2 Stop smoking and limiting alcohol consumption
Excessive tobacco and alcohol consumption can increase the risk of cardiovascular disease.6 Smoking increases the risk of cardiovascular disease in a way depending on the dose with more tobacco consumption, causing greater risk of illness. Smoking introduces chemicals that damage the heart and blood vessels.7 Even occasional smoking can cause this level of damage, posing a greater risk for women who use contraceptive pills and people with diabetes. Smoking specifically increases the risk of disease of the peripheral artery, which, in turn, increases the risk of coronary coronary disease, heart attack and stroke.
The consumption of 3 or more alcoholic drinks per day increases the risk of stroke and heavier consumption increases the risk of myocardial infarction.6 People who consume 3 to 5 drinks per day have a risk of around 50% higher to develop high blood pressure. Excessive alcohol consumption can cause abnormal heart rhythms, damage heart muscle and cause heart attack, stroke and palpitations.8 Higher alcohol consumption can also increase the chances of developing high blood pressure, type 2 diabetes and obesity, which are all risk factors for heart disease.
3 and 3 Manage stress
Chronic stress can increase negative impacts on heart health.9 Stress initially affects emotional and psychological well-being, but prolonged stress can cause persistent physical symptoms.
Researchers, in a study published in Lancet,, wrote that a relationship between the activity of neural tissues and subsequent cardiovascular events suggested that the brain salience network, bone marrow and arterial inflammation form an axis that could accelerate the development of cardiovascular disease .10 Brain images have revealed a link between the areas involved in fear and stress and episodes of cardiovascular disease.
The National Institute of the Heart, Lungs and Blood recommends practicing meditation, talking to a professional advisor or requesting the support of the community or the family to manage chronic stress.11 Relaxation techniques include respiratory exercises, guided images, autogenic training and progressive relaxation.12
4 Sleep with enough
Inadequate sleep or insomnia puts patients at a higher risk of cardiovascular disease.13 Studies have shown that insomnia can increase stress cortisol hormone and change the body’s stress response. Short periods of sleep or disturbed sleep patterns may increase blood pressure and inflammation, thus increasing the overall risk of cardiovascular disease.
In addition, obstructive sleep apnea is a respiratory disorder linked to heart disease, obesity, diabetes, cerebral accidents and high blood pressure.14 Disturbed breathing reduces the amount of oxygen flowing into the blood, which can worsen the effects of sleep apnea on heart health.
Experts suggest developing relaxation strategies, establishing a coherent sleep schedule and avoiding sleep disruptors such as caffeine before bedtime to improve the quality of sleep. In addition, a strong sleep hygiene can create a base for better sleep, which facilitates the quantity and quality of sleep required.
5 Annual exams
Regular medical examinations of your primary care provider can reduce the risk of heart disease.15 Doctors often carry out routine tests and screening that can detect heart problems and warning signs, preventing more serious complications.
The risk factors for heart disease often lack obvious signs or symptoms, and some patients are not aware of their conditions for years before worsening. Some symptoms of a potential heart problem include chest pain, dizzy, heart palpitations, nausea, fatigue, fainting, shortness of breath and headache. Patients should communicate any potential symptom of heart disease to their doctor, who can then perform other tests and develop a plan to optimize the patient’s heart health.
During regular examinations, doctors assess heart health by checking the body mass index, blood pressure, pulse and oxygen saturation level, as well as listening to the heart rate. Doctors can use cholesterol tests, full blood numbers, complete metabolic panels, fasting glucose tests and creatinine blood tests to assess heart health. Although an electrocardiogram is not part of a standard examination, a doctor can order this test for more detailed information on the functioning of the heart. Overall, regular examinations can reduce the risk of heart disease, in particular by screening and tests that detect heart problems and warning signs early, before serious complications arise.
Patients must inform their doctor of risk factors such as the advancement of age or family history of heart disease, as doctors can provide potentially vital interventions beyond patient self-management capacities.
References
- Month of the American heart. National Institute of the Heart, Lungs and Blood. December 4, 2024. Accessed February 11, 2025. https://www.nhlbi.nih.gov/education/AMERICAN-HEART-MONTH
- Facts of heart disease. CDC. October 24, 2024. Accessed February 11, 2025. https://www.cdc.gov/heart-distease/data-research/facts-stats/index.html
- Food and lifestyle recommendations of the American Heart Association. American Heart Association. July 30, 2024. Accessed February 11, 2025. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-sesics/aha-diet-and-nefestyle-recommendations
- Exercise and heart. Johns Hopkins Medicine. 2023. Accessed February 11, 2025. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercise-and–heart
- Pinckard K, Baskin KK, Stanford Ki. Effects of the exercise to improve cardiovascular health. Before cardiovasc med. 2019; 6: 69. Doi: 10.3389 / FCVM.2019.00069
- Mukamal KJ. The effects of smoking and alcohol consumption on cardiovascular disease and risk factors. Alcohol research and health. 2024; 29 (3): 199. https://pmc.ncbi.nlm.nih.gov/articles/pmc6527044/
- How smoking affects the heart and blood vessels. National Institute of the Heart, Lungs and Blood. March 24, 2022. Accessed February 11, 2025.https://www.nhlbi.nih.gov/health/heart/smoking
- Alcohol and heart disease: what are the risks? British Heart Foundation. January 31, 2025. Accessed February 11, 2025. https://www.bhf.org.uk/inFormations Putport/heart-matters-magazine/medical/effects-of-alcool-your-heart
- Chronic stress can cause heart problems. American Heart Association News. February 4, 2020. Accessed February 11, 2025. https://www.heart.org/en/news/2020/02/04/chronic-stress-can-cause-heart-Trouble
- Tawakol A, Ishai A, Takx R AP, et al. Relationship between amygdal activity at rest and cardiovascular events: a longitudinal and cohort study.Lancet. 2017; 389 (10071): 834-845. DOI: 10.1016 / S0140-6736 (16) 31714-7
- Manage stress. National Institute of the Heart, Lungs and Blood. March 24, 2022. Accessed February 11, 2025. https://www.nhlbi.nih.gov/health/heart-healthy-living/manage-stress
- Relaxation techniques: what you need to know. National Center for Complementary and Integrative Health. June 2021. Accessed February 11, 2025. https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-know
- Insomnia and heart health. American Heart Association. June 28, 2023. Accessed February 11, 2025. https://www.heart.org/en/health-topics/sleep-disorders/insomnia
- Suni e, Callender E. How sleep deprivation affects your heart. Sleep Foundation. April 25, 2024. Accessed February 11, 2025. https://www.sleepfoundation.org/sleep-deprivation/how-sleep-deprivation-ffects-your-heart
- Roland J. How to work with your doctor to prevent heart disease. Healthline. February 15, 2023. Accessed February 11, 2025. https://www.healthline.com/health/heart-distease/work-with-your-doCtor-To-Prevent-Heart-Distease