World Heart Day is celebrated each year on September 29 to raise awareness about cardiovascular disease (CVD). As a cardiac surgeon, I have witnessed how lifestyle choices affect the health of your heart. Many heart problems such as heart attacks and strokes can be controlled by making changes to your daily lifestyle habits. Focussing on the theme for this world heart day, "Use Heart for Action", let us understand how simple lifestyle choices can make a big difference.
What you eat has a big impact on your heart's well-being. To keep your heart healthy, you must consume whole grains, lean meat, fruits, veggies, and good fat. At the same time, try to cut down processed food, sugar, and unhealthy fat. It's best to stay away from saturated and trans fat as much as you can. You'll find these in a lot of processed and fried foods. These fats make your LDL cholesterol go up- that's the "bad" cholesterol that can clog up your arteries and lead to heart problems. Instead, go for unsaturated fats like those in olive oil, vegetable oils, nuts and seeds, etc. These foods also have omega-3 fatty acids that are known to help protect your heart.
Exercising on a regular basis is another key factor that enhances your heart health. Adults should engage in at least moderate-intensity aerobic exercise for 30 minutes a day. Activities like brisk walking, cycling, swimming, or even dancing improve your cardiovascular fitness. Moreover, it alters the ratio of HDL (good cholesterol) to LDL cholesterol (bad cholesterol) effectively. For years, scientists have pointed the harmful effects of cholesterol, especially low- density lipoprotein cholesterol (LDL), on the arteries. Regular exercise not only helps in ensuring that blood flow is steady, but it is also essential for a better mood and mental state and eliminates stress, which is also one of the main factors contributing to heart disease.
Usually, the stress part of the health is neglected because aspects like physical health take focus, despite emotional and mental health being equally essential in ensuring a healthy heart. Stress is known to cause hypertension and may result in habits such as overeating, smoking, and drinking too much alcohol, which have an adverse effect on heart health. Besides, stress causes the activation of the "fight or flight" response of the body, which includes aggressiveness and hyperarousal. Staying in this state for a prolonged period will affect your overall wellbeing.
Regular screening plays a critical role in early detection of cardiovascular diseases and can prevent further deterioration. Monitoring your blood pressure, levels of cholesterol, and blood glucose is quite important to avoid such conditions. However, genetic factors need to be addressed for people having bad family health histories. It is likely that closer follow-up will be required in such cases. As long as a well-balanced diet is followed, physical activity is sustained, stress is controlled, and medical checkups are taken regularly. The risk of developing heart diseases can be minimised to a very low level. The most important organ of your body needs the best attention and therefore, a firm resolution should be taken today as to how one's heart will be made young and healthy.
