Your heart works tirelessly, pumping blood and oxygen to every part of your body. It's the powerhouse of your circulatory system, and keeping it healthy is essential for a long and fulfilling life. If you find it difficult to catch your breath after a simple flight of stairs, feel a tightness in your chest, or experience unexplained fatigue that lingers throughout the day, these could be signs that your heart isn’t functioning as well as it should. Other symptoms could include frequent dizziness, swelling in the legs or ankles, or a racing heartbeat even when you're at rest. These warning signs often go unnoticed or are attributed to stress or a lack of sleep, but they can indicate serious heart issues.
According to the American Heart Association (AHA), several factors contribute to poor heart health. Sedentary lifestyles, unhealthy diets rich in trans fats and added sugars, chronic stress, and smoking are among the leading causes. When you combine these habits with excessive alcohol consumption and insufficient sleep, the risk of developing cardiovascular diseases increases dramatically.
Making small, consistent changes to your daily routine can significantly reduce these risks, says Dr Ravinder Singh Rao, MD DM FACC, Interventional Structural Cardiologist. He adds, “In order to reduce the risk of cardiovascular diseases and lead a high-quality life, it is important to keep your heart healthy. However, you may unknowingly compromise your heart health through daily habits and lifestyle choices. To protect this vital organ, it is vital to adopt practices that support heart health."
Dr Rao shares some healthy lifestyle habits that can help reduce the risk of developing heart disease:
Exercise regularly: At least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity each week, is important. Activities like brisk walking, jogging, swimming, or cycling strengthen your heart, improve circulation, and help lower blood pressure. For example, a 30-minute walk after dinner can do wonders for your heart.
Manage stress: Chronic stress can increase your blood pressure and also your risk of heart disease. Try stress-reducing techniques like yoga, deep breathing, or even a walk in the park. For instance, starting your day with 10 minutes of meditation can set a calming tone for the rest of your day.
Eat a heart-healthy diet: Focus on consuming fruits, vegetables, whole grains, and healthy fats while limiting saturated fats, trans fats, salt, and sugar. Instead of reaching for chips, try snacking on nuts or fresh fruit. A balanced diet not only supports heart health but also helps maintain a healthy weight.
Sleep well: Prioritising quality sleep is essential for your well-being. Sufficient sleep is important for heart health, as it helps regulate blood pressure, reduce inflammation, and manage stress. Lack of sleep increases the risk of heart disease, hypertension, and stroke.
Quit smoking: Smoking is a major risk factor for heart disease. Quitting can be challenging, but it's one of the best things you can do for your heart. Seek support from friends, family, doctors or join a support group to make the process easier.
Limit alcohol: Drinking in moderation is key to heart health. Excessive alcohol can raise your blood pressure and contribute to weight gain, both of which are risk factors for heart disease. Stick to recommended guidelines: no more than one drink per day for women and two for men.
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