The heart can seem like a tough organ, but it is at risk from damage caused by unhealthy diet, bad lifestyle choices, stress, and even genetics. All of these, over time, can accumulatively creep up on the formation of plaque buildup in the arteries (atherosclerosis) responsible for heart attacks, strokes, and heart failure.
Lots of individuals don't know they have heart issues until a serious event happens. But there is good news: your body typically sends warning signals—and dietary habits can play a great role.
Identifying heart-related symptoms at the earliest can be life-saving. Following are prevalent red flags that can signal the need for a heart health check:
A time-tested warning sign. It can be pressure, squeezing, or a feeling of fullness in the chest. It may occur on and off or for a few minutes.
Shortness of breath while doing routine activities like walking or going upstairs might be an indication of heart trouble.
A lack of normal energy, especially following light exercise, might be your heart demanding that it's struggling to pump effectively.
This kind of pain—especially if it is referred from the chest—is likely to be overlooked but can have cardiac causes.
Skipped a beat, did you? It could be arrhythmia—a harbinger of heart malfunction.
Water retention in the body, especially in the legs, can be due to heart failure.
If you experience these symptoms—especially in combination—it's important to visit a cardiologist or get a prompt check-up on the heart.
Prevention is made easier by understanding what causes heart disease. These are the most common contributors:
Sometimes called the "silent killer," it puts added pressure on your heart and arteries. Blood pressure control is vital to ensuring that your heart remains healthy.
Excessive LDL (bad) cholesterol may cause arteries to be clogged. Diet, drugs, and physical activity play a role in controlling cholesterol.
Poorly controlled blood glucose damages blood vessels and enhances the risk of coronary artery disease.
Being overweight puts you at risk for high blood pressure, diabetes, and heart disease. Eating and exercise help you manage your weight.
Smoking damages your blood vessels and decreases the amount of oxygen in your blood, greatly increasing the risk of heart attack. Smoking is one of the most important things to quit.
Sedentary lifestyle causes almost every other risk factor. Cardio exercises strengthen your heart, reduce fat, and regulate blood sugar and cholesterol.
Long-term stress can lead to high blood pressure, inflammation, and unhealthy coping mechanisms like overeating or smoking. Reducing stress through mindfulness, yoga, or leisure activity might improve heart health.
Genetics come into play. If your relatives have heart disease, you're likely to have it too. But lifestyle plays a role as well—a big one.
Preventing heart disease doesn't require radical change—tiny habits over time make big differences. These are some healthy lifestyle tips to protect your heart in the long run.
Dieting is one of the most effective ways to maintain your risk under control. A heart-healthy diet needs to have:
Limit:
This diet is helpful in the control of cholesterol, contributing to blood pressure control, and assisting in weight control.
30 minutes of moderate exercise daily, 5 times a week, can lower your risk of heart disease considerably. Some good exercises for cardiovascular activities are:
If you’re new to exercise, start slow and build up over time. Even daily walks help.
Excess body weight, especially around the abdomen, increases heart risk. Aim for a BMI between 18.5 and 24.9.
Strategies for weight management:
Smoking cessation immediately begins to lower your heart risk. Within 1 year of quitting, your risk of heart disease is cut in half. Seek help if needed—there are nicotine patches, counseling, and medication to assist.
Chronic stress can lead to unhealthy habits and directly affect your heart. Some stress management techniques include:
Monitor your BP regularly—if there is a family history of high blood pressure. Normal blood pressure is typically below 120/80 mmHg. Reduce your salt intake, avoid excessive alcohol, and keep active.
Too much LDL (bad cholesterol) and not enough HDL (good cholesterol) is dangerous. A lipid profile test will help you know your numbers. If your numbers are unusual, dietary changes and medication for control of cholesterol can be implemented.
If you have diabetes or prediabetes, controlling your sugar intake and sticking to a low-GI diet is sufficient to prevent heart complications. Check your blood sugar levels frequently and stick to the prescribed medication.
While everyone can go for a heart check as a routine, it's especially advisable if you:
A heart check may include:
There are signs that need immediate medical attention:
Don't delay—go to a hospital or call an emergency.
Your heart works day and night every second of your life. Don't wait for a crisis to act on it. Learn to recognize primary warning signs, stay vigilant about your risk factors, and make daily choices that are kind to your heart's health.
Small steps like eating a heart-healthy diet, exercising regularly, not smoking, and managing stress can lower your risk dramatically. With regular heart health screenings and tracking of cholesterol levels, blood pressure, and weight, you can live longer, healthier.
From Recent Advancements in Heart Care to Tips and Tricks to make your Heart Healthy Again, stay updated with reliable and informative blogs by our experts.
WhatsApp Us (24/7)
+91 9070902010 (24/7)
Previous
