To Book an Appointment

How to Keep Your Heart Healthy: Simple Steps for a Healthier Life

By Dr. Balbir Singh in Cardiac Sciences , Cardiology , Interventional Cardiology

Oct 23 , 2024 | 1 min read

Heart disease is the leading cause of death worldwide, with cases steadily increasing. Addressing this growing epidemic requires a proactive approach to prioritise cardiovascular health. By focusing on prevention and early intervention, we can combat the rise of heart disease and improve overall well-being.

Cardiovascular disease refers to disorders of the heart and blood vessels. These disorders affect the heart and can also impair the brain, kidneys, and liver. These vital organs rely on the heart's vascular system, and when it's compromised, the entire body suffers.

A key fact to remember is that heart disease is largely preventable. Around 80% of heart attacks can be avoided by addressing a few essential lifestyle factors. To succeed in this mission, we must concentrate on four main areas:

Exercise: Physical activity is crucial for heart health. However, staying active doesn’t necessarily mean going to the gym or running long distances. Simple activities like walking during a lunch break or tracking your steps daily can significantly benefit your heart. You don’t need expensive equipment—just keep moving.
Diet: What we eat has a profound impact on our heart. A diet high in calories, fats, sugars, and salt increases the risk of heart disease. Excess sugar raises triglycerides, blood sugar levels, and HbA1c, leading to fatty deposits in the arteries. Similarly, too much salt can raise cholesterol and cause hypertension. The ideal diet includes plenty of fruits, vegetables, legumes, and nuts, which provide the nutrients needed to support heart health.
Avoiding harmful habits: Smoking is not good for heart health, and recent recommendations from the World Health Organisation (WHO) emphasise the importance of reducing alcohol consumption. Alcohol is carcinogenic and linked to cancers such as colon and breast cancer. As such, minimising or eliminating alcohol is now strongly advised to protect both the heart and overall health.
Managing stress: Stress contributes to high blood pressure, diabetes, and heart disease. Depression is also linked to increased rates of heart attacks and poorer recovery afterwards. Reducing stress through relaxation, spending time with family and friends, engaging in hobbies, or simply taking vacations can greatly improve heart health.

Understanding the importance of heart health is essential, but it’s even more important to take action. Our hearts work tirelessly, 24/7, to keep us alive, and we must protect them by managing cholesterol, blood sugar, diet, and stress. These efforts can prevent many heart attacks, helping us lead healthier, longer lives.