The heart is our body's powerhouse, tirelessly pumping blood and sustaining life. Yet, amidst our busy lives, we often take our heart health for granted.
Cardiovascular diseases pose high-risk factors for millions worldwide, calling attention to urgent action.
Still, take heart: good news is here. Experts affirm that by understanding the key factors contributing to a healthy heart, we can take proactive steps to reduce these risks and improve our overall health and well-being.
In this article, we have gathered 12 essential facts about heart health, supported by the latest research and insights from renowned health authorities worldwide.
These facts shed light on the crucial role of lifestyle choices, such as regular exercise, a balanced diet, stress management, and avoiding smoking, in maintaining a healthy heart. We'll explore understanding risk factors like high blood pressure, high cholesterol, diabetes, and family history, and the benefits of regular check-ups and screenings.
We'll delve into the interconnectedness of heart health with other aspects of our well-being, such as mental health, sleep, and hydration.
Join us as we uncover the 12 top facts about heart health and explore how small, consistent changes can create our holistic approach to nurturing a healthy heart and embracing the journey to a higher quality of life of positive energy and vitality.
1. Energize Your Heart With Regular Exercise
Regular exercise is vital for heart health. The UK's National Health Service (NHS) recommends that adults engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week to maintain a healthy heart.
"To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity," NHS points out. "You can do activities that strengthen your muscles on the same or different days as your aerobic activity – whatever's best for you."
Why should you be more active?
The British Heart Foundation (BHF) states that "the heart is a muscle, and like any other muscle, it needs physical activity or exercise to help it work properly. When you're active, your lungs do a better job of getting oxygen into your blood so it can be pumped to all the tissues and cells of your body. Being active can reduce your risk of developing some heart and circulatory diseases by as much as 35%."
2. Well-Rounded Diet For A Healthy Heart
In 2019, NHS published its "Eatwell Guide," which promoted a balanced diet as a critical factor in heart health. The guide recommended a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
According to its report, "most people in the UK eat and drink too many calories, too much-saturated fat, sugar, and salt, and not enough fruit, vegetables, oily fish, or fiber.
While "eating a healthy, balanced diet is an important part of maintaining good health and can help you feel your best," the NHS recommends a diet with foods of a wide variety but "in the right proportions" to maintain a healthy heart and body.
3. Smoking Is A Major Risk For Your Health
When the World Heart Federation (WHF) issued its statement that tobacco kills more than eight million people each year, which equates to nearly 22,000 deaths per day from tobacco use or second-hand smoke, this sent a chilling statement worldwide.
WHF reports: "Tobacco use and exposure to second-hand smoke are among the leading causes of cardiovascular disease globally, contributing to approximately 17% of all CVD deaths – the equivalent of more than three million people every year. "
Almost 80% of the world's one billion smokers live in average and low-income countries, where the burden of tobacco-related illness and death is much higher. Even with available solutions to reduce tobacco-related deaths and diseases, public awareness of the tobacco threat to heart disease remains low.
From BHF, a warning: "Smoking is very harmful to your heart. It seriously increases your risk of developing heart and circulatory diseases. To keep your heart healthy, you can make small lifestyle changes to help you quit smoking."
4. High Blood Pressure Can Lead to Heart Problems
NHS advises that high blood pressure, also known as hypertension, is another significant risk factor that can significantly increase the risk of heart disease and stroke.
According to NHS research, "if your blood pressure is too high, it puts extra strain on your blood vessels, heart, and other organs, such as the brain, kidneys, and eyes. Persistent high blood pressure can increase your risk of several serious and potentially life-threatening health conditions, such as heart disease and heart attacks."
The International Society of Hypertension (ISH), a health organization, emphasizes the importance of regular blood pressure monitoring and management. It points out that lowering blood pressure can significantly reduce the risk of heart attack, heart failure, stroke, and kidney disease.
5. Healthy Weight Is Crucial For Heart Health
Obesity is a significant risk factor for heart disease, as emphasized by the NHS.
The UK government health agency informs that "obesity is a complex issue with many causes... caused when extra calories are stored in the body as fat. If you consume high amounts of energy, particularly in high-fat and high-sugar foods, and do not use all of the energy through physical activity, much of the extra energy will be stored in the body as fat."
From the World Obesity Federation (WOF), the international organization highlights the link between obesity and heart health. It issues a word of caution, stating that "obesity and cardiovascular diseases (CVD) are associated with an increased risk of morbidity and mortality as well as reduced life expectancy."
6. Stress Management For A Healthier Heart
BHF recognizes the impact of stress on heart health, noting that prolonged stress can contribute to high blood pressure and an increased risk of heart disease.
When under pressure, people tend to eat" comfort food," exercise less, sleep less, drink more alcohol, or smoke. Still, these responses will not reduce stress or improve heart health.
BFH's advice on stress management: "Slowing down, eating a balanced diet, and gentle exercise have been shown to help your mental well-being and heart health."
The UK-based health agency further contends that while avoiding stress may be challenging altogether," you can identify it and change how you respond to it early enough to prevent negative long-term consequences."
The American Heart Association (AHA) recommends different methods to manage stress, such as walking in nature, playing with your kids, or practising yoga and meditation.
AHA explains that "the key is to find your groove and make it a practice. You'll be amazed at how quickly you may start to feel better once you disrupt the cycle of stress."
7. Regular Health Check-Ups To Detect Heart Concerns Early
Regular health screenings can detect early signs of health problems, which increases the chances of receiving adequate treatment.
Why are regular health checks necessary?
Australian health experts point out that even if you feel fine, seeing your doctor regularly is a good idea. Whether these doctor consultations would be to check current or upcoming medical issues or to assess your risk of future medical problems, health checks are a great help in the early detection of forthcoming diseases and help issues which can be prevented.
"Health checks are usually incorporated into routine medical care.
(It's) also a time to examine your lifestyle to see what improvements
can be made. This may be something you can regularly do yourself or
discuss with a healthcare professional."
8. Explore Your Family History
Knowing your family history can make a world of difference. The heart health experts from AHA stressed the significance of understanding your family's history of heart disease, as it can influence your risk.
AHA expressed concern that if stroke or heart disease is in your family, then you run a higher risk of these deadly medical conditions. "Knowing your family's health history can help you avoid both heart disease and stroke -- the number 1 and number 5 causes of death in the United States."
The heart medical experts further added that along with family history, other traditional risk factors for coronary artery disease include high blood pressure, smoking, diabetes, obesity, high LDL cholesterol, and low HDL cholesterol. While the risk increases after age 45 in men, the risk goes higher for women after 55.
9. Keep Cholesterol Levels Manageable
Controlling cholesterol levels is vital for heart health. The NHS emphasizes the importance of maintaining healthy cholesterol levels to reduce the risk of heart disease and stroke.
The Centers for Disease Control and Prevention (CDC) recommends regular cholesterol screenings, stating that "high cholesterol has no symptoms, so it's important to get your cholesterol checked regularly."
The health group recommends that healthy adults undergo these screenings every 4 to 6 years. More frequent testing is needed, especially for those with a family history of high cholesterol or other risk factors that may require more frequent testing.
10. Diabetes May Lead To Heart Disease
As heart health experts point out, diabetes is a medical condition which can increase the risk of heart disease.
How does this dreaded disease pose a significant risk for heart disease? Diabetes UK explained that "if you have high blood sugar levels for some time, even slightly high, your blood vessels can start to get damaged, and this can lead to serious heart complications."
"This is because your body can't use all of this sugar properly, so more sticks to your red blood cells and builds up in your blood. This build-up can block and damage the vessels carrying blood to and from your heart, starving the heart of oxygen and nutrients."
11. High-Quality Sleep Is Crucial For Your Heart Health
Harvard Health reported that sleep plays a critical role in heart health, stating that insufficient sleep can increase the risk of heart disease.
The National Sleep Foundation (NSF), a US health organization, highlights the importance of sleep for heart health, noting that "people who don't sleep enough are at higher risk for cardiovascular disease and coronary heart disease—regardless of age, weight, smoking, and exercise habits."
Does sleep deprivation have an impact on the health of the heart? NSF affirms that this is so.
The foundation explains that sleep is critical for the body's healing. During sleep, internal activities occur within the body. Blood pressure drops, the heart rate slows down, and breathing stabilizes during the non-rapid eye movement (NREM) sleep stages.
With insufficient sleep, there is not enough time during NREM sleep's deep stages that benefit the heart.
NSF contends that "the same problem can affect people whose sleep is frequently interrupted. Chronic sleep deprivation has been linked to numerous heart problems, including high blood pressure, high cholesterol, heart attack, obesity, diabetes, and stroke."
12. The Mental Health And Heart Health Connection
BHF further recognizes the bidirectional relationship between mental health and heart health. According to the UK-based heart health organization, having a mental health condition places patients at higher risk of developing cardiovascular and circulatory diseases.
"This is because parts of your lifestyle, like diet, exercise, smoking, alcohol, and managing health conditions, are harder to look after. The good news is that there are changes you can make to help lower your risk and improve your general health and well-being," reports BHF.
Whether indulging in a more active lifestyle and adding fitness to your routine, quitting smoking and cutting down on alcohol, having a balanced diet, or managing your other health issues, all these can improve your mental health and contribute to alleviating your heart condition.
The Final Takeaway:
By delving into these 12 crucial facts about heart health, supported by the expertise of leading UK and global health authorities, our readers are now equipped with the knowledge and tools necessary to take proactive steps to maintain a healthy heart and minimize their risk of developing cardiovascular diseases.
WHO emphasizes that small, consistent lifestyle changes can affect heart health and well-being. On the other hand, AHA shares that "every journey, including your journey to better health and well-being, begins with just one step."
"Although getting and staying healthy can feel like a big challenge, it doesn't have to be. Working small, positive steps into your daily life can help you build a healthier life routine," AHA affirmed.
Similarly, the Centers for Disease Control and Prevention (CDC) highlights the importance of incorporating heart-healthy lifestyle practices, emphasizing that "making small adjustments to your daily routine can help you build a more robust, healthier heart and decrease your risk of developing heart disease and stroke."
By leveraging these invaluable insights and recommendations from health experts, this comprehensive article on essential heart health facts arms its readers with the knowledge and motivation to embark on a transformative, heart-healthy lifestyle journey.
Every small step towards prioritizing your heart health, whether engaging in regular exercise, opting for nutritious foods, managing stress effectively, or staying well-informed about your heart health risks, can profoundly impact your overall well-being and quality of life.
Always remember that you have the power to nurture a healthy heart, and by making consistent, positive lifestyle choices, you can lead a longer, healthier, and more vibrant life.
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