Strategies to Prevent Heart Disease - Lifestyle Changes

Heart ailments are the leading cause of death globally. Public health data indicates that India accounts for approximately 60 percent of the world's heart disease burden. It is the primary cause of mortality and a silent epidemic among Indians. A lack of commitment to a heart-healthy lifestyle is one of the biggest contributors to these statistics. Nearly half of premature deaths are due to unhealthy lifestyle choices, such as lack of exercise, poor diet, and smoking. These factors increase the risk of diabetes, high blood pressure, heart attack, and stroke. High cholesterol and smoking also increase the risk of heart disease. But through lifestyle changes, a person may reduce their risk of heart disease. Following a healthy lifestyle is our responsibility and is the best defence against heart disease. Studies prove that people with good lifestyle habits, such as non-smoking, eating a healthy diet, not being obese, and engaging in regular physical activity, lower their heart disease risk by nearly half.

Lifestyle Changes to Help Prevent Heart Attack

Heart diseases can be prevented by following a heart-healthy lifestyle. Here are some strategies to help protect the heart. These simple steps can help reduce all modifiable risk factors for heart disease, including heart attack and stroke.

No Smoking or Chewing Tobacco

One of the best things for the heart is to stop smoking and avoid second-hand smoke for a non-smoker. The risk of heart disease is much more in smokers than in non-smokers. Smoking cigarette reduces the oxygen in the blood, which leads to high blood pressure and increases the heart rate as the heart has to work harder to supply enough oxygen to the brain and body. Chemicals in tobacco also damage the heart and blood vessels.

Exercising Regularly

Regular, daily physical activity and exercise can lower the risk of heart disease. One should aim for at least 30 to 60 minutes of activity and walking daily. Even shorter bouts of activity benefit the heart, such as taking the stairs, gardening, housekeeping, and walking the dog. Significant benefits can be obtained by increasing the intensity, duration, and frequency of workouts instead of strenuous exercise. Exercise has many benefits, including strengthening the heart and improving blood circulation. Physical activity can also help maintain a healthy weight and lower high blood pressure, cholesterol, and diabetes. All of these can lower the risk of heart disease.

Maintaining a Healthy Weight

The body mass index (BMI) determines whether a person is overweight or obese. It is an estimation of body fat using height and weight. A BMI of 25 or higher implies being overweight. Being overweight increases the risk of heart disease. Excess weight can lead to conditions such as type 2 diabetes, high cholesterol, and high blood pressure, which causes a risk of developing heart disease. A slight weight loss of just 3 percent to 5 percent can help decrease triglycerides (certain fats in the blood), lower blood sugar or glucose, and reduce type 2 diabetes risk. Further, losing weight helps lower blood cholesterol and blood pressure levels.

Getting Good Quality Sleep

Most adults need at least six to seven hours of sleep each night, and a sleep schedule should be set and followed by going to bed and waking up at the same time each day. Lack of sleep increases the risk of depression, obesity, diabetes, high blood pressure, and heart attack. Even after getting enough sleep, one still feels tired throughout the day and needs to be evaluated for obstructive sleep apnea, which increases the risk of heart disease. Loud snoring, breath-stopping for short period during sleep, and gasping for air when waking up are signs of obstructive sleep apnea. Treatment for obstructive sleep apnea includes losing weight for an overweight person or using a continuous positive airway pressure (CPAP) device that keeps airways open while one sleeps.

Managing Stress

Stress is linked to heart disease in many ways. It can raise blood pressure, and extreme stress can trigger a heart attack. People use different methods to counter stress. Some people cope with stress by indulging in overeating, drinking, or smoking, which are unhealthy and harmful to the heart. Some people adopt alternative ways to manage stress, such as physical activity, relaxation exercises, focusing on something calm or peaceful, and meditation that helps improve their health.

Getting Regular Health Screenings

High cholesterol, high blood pressure, and diabetes can damage the heart and blood vessels. Regular blood pressure screenings can help screen high blood pressure to help reduce the risk of heart ailment and stroke. Cholesterol screening usually starts at a late age, though earlier testing may be recommended if accompanied by other risk factors, such as a family history of early-onset heart disease. Screening for diabetes is recommended beginning at age 45. A family history of diabetes and excess weight or obese is a risk factor for heart disease. Regular screening guides whether one has these conditions and whether one needs to take action, such as medications, and recommend lifestyle changes.

Avoiding Excess Alcohol consumption

The heart is highly vulnerable to the harmful effects of alcohol consumption. Excessive alcohol consumption is associated with increased triglyceride levels that contribute to the risk of developing dangerous health conditions such as liver and heart diseases and diabetes. Too much alcohol drinking can raise blood pressure, and it may cause weight gain by adding extra calories. Both high blood pressure and being overweight increase the risk of heart disease. Over time, heavy drinking weakens the heart, impacting the body's supply of oxygen and nutrients to other vital organs. Long-term consequences of excessive drinking include stroke, cardiomyopathy, and sudden cardiac death.

Embracing Moments of Positivity

Positive thinking has a direct effect on a person's health. Various studies have shown that our positive approach, interaction with other people, and the joyous moments we have directly affect our physiological health and reduce the occurrence of various ailments. It has been proved that humour is often the best medicine. A positive attitude helps keep diseases at bay, keeps a person healthy, and helps solve day-to-day problems quickly.