Exploring Essential Tips for a Heart-Healthy Lifestyle
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Cardiovascular disease still stands as the primary cause of mortality globally, claiming close to 17.9 million lives annually. Data also suggests that heart disease is accountable for approximately 697,000 mortalities annually, in the United States alone.
This escalating epidemic of cardiovascular disease not only devastates countless lives daily but also poses significant challenges to the healthcare system due to increased demand and lack of cost-effective treatments.
Hence, the question arises: can the #1 cause of mortality worldwide be preemptively prevented?
For most individuals, adopting three important simple lifestyle modifications can effectively diminish the risk of mortality by cardiac disease:
Engaging in daily physical activity for at least 30 minutes, thereby maintaining calorie balance.
Consuming a balanced diet rich in nutrients, fruits, and vegetables, while avoiding alcohol, processed foods, and unhealthy sources of protein.
Avoid smoking and areas where smoking is allowed to minimize exposure to secondhand smoke.
Before exploring the following categories, readers should understand that this article is intended to be helpful advice, not a replacement for professional healthcare opinion from a physician. Any health problems or abnormal symptoms should be assessed by a physician to receive proper diagnosis and effective treatment.
1. Exercise
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Exercise is an effective strategy to maintain cardiovascular health, especially with activities such as brisk walking, moderate jogging, gym workouts, and sports that can yield profound health benefits. Researchers from Johns Hopkins Medicine reveal that consistent, moderate exercise mitigates blood pressure, elevates beneficial cholesterol levels, and diminishes stress-related impacts on the heart.
The resting heart rate of Usain Bolt (sprint world record holder) is around 33 BPM. For reference, the average resting heart rate is around 60–100 BPM. However, this does not indicate that the world-class sprinter is at risk of cardiac disease because Bolt’s heart can pump more blood with each beat than the average human. Its endurance and strength are unparalleled and therefore does not need to pump at a high frequency to meet the body’s requirements, even at a resting state.
However, this does not necessarily mean that the average human should perform such intense activity and engage in heavy training regimens, as moderate levels ensure identical benefits and prevent early death from cardiovascular disease. It is crucial to not overwork oneself and cause injuries as well as prolonged recovery periods that are counterproductive.
The American Heart Association recommends at least 30 minutes of moderate-intensity aerobic exercise daily, which could simply be completed through brisk walks. Such walks in nature can significantly reduce blood pressure levels, improve blood circulation, reduce high cholesterol levels, and help build capillaries. Increased amounts of capillaries (microscopic structures that facilitate oxygen exchange in the blood) lead to more blood supply to the heart, thus improving the heart’s viability.
Moreover, exercise inhibits atherosclerosis, the buildup of plaque walls in the arteries. This buildup constricts blood flow progressively throughout one’s life, eventually resulting in heart attacks. Exercise averts this by increasing the levels of high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, which helps remove the low-density lipoprotein (LDL) or “bad” cholesterol from the arteries. Exercise reduces the chances of plaque formation.
Finally, and likely the most appealing, is the effect of exercise on weight. Regular fitness assures a balanced calorie intake and avoids undesired weight gain, which is important especially since obesity plays a large factor in atherosclerosis progression. Diabetes, an astonishingly common condition can also be effectively prevented early on, since exercise improves the body’s sensitivity to insulin, thereby controlling blood sugar levels and minimizing damage to artery walls.
2. “Hearty” Diet
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Along with exercise, it is important to regulate one’s diet and introduce the right foods to the body, for proper recovery. According to the American Heart Association, an optimal food palate contains:
Various fruits and vegetables including spinach, broccoli, and carrots, as well as fruits such as apples, bananas, oranges, and grapes. Antioxidants and Vitamin C slow down plaque accumulation and counteract the effects of other carcinogenic substances.
Products with whole-grain such as wheat bread, plain oatmeal, brown rice, and tortillas. Viscous fiber decreases “bad” cholesterol levels and improves glucose and insulin responses.
Healthy sources of protein that are close to nature. These foods should not be highly processed and should be high in fiber, vitamins, and minerals. They must also contain low amounts of saturated fat, added sugar, and salt. Protein is essential in body recovery and repair, keeping muscles healthy and growing. For instance, home-cooked and minimally processed chicken breast, eggs, tofu, peas, salmon, prawns, and steak are all viable dietary choices.
Healthy cooking oils such as vegetable oil that are used to cook homemade food and make salad dressings. These also contain antioxidants and unsaturated fatty acids, which can reduce inflammation and minimize the risk of cardiovascular disease.
Minimal intake of salt and added sugar, which ensures controlled blood pressure and forestalls the onset of diabetes. Increased added sugar promotes inflammation and inflicts stress on the heart and blood vessels.
Limited alcohol, which contributes to the inhibition of plaque accumulation in the arteries and averts high blood pressure. Alcohol weakens the heart’s ability to contract. Limited consumption (1–2 drinks per day) is recommended and decreases the risk for atherosclerosis, diabetes, heart failure, and overall mortality.
It is important to know that a balanced diet with all of these components is more beneficial to maintaining health over the long term. Consistency provides the key to implementing habits to prolong one’s lifespan and avert the onset of cardiovascular disease. Logging daily calorie intake, maintaining regular exercise, and keeping track of any unusual symptoms are effective strategies for keeping health in check.
3. Stop Smoking and Avoid Second-Hand Smoke
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Finally, and arguably the most impactful in the avoidance of heart disease, is the prohibition of tobacco products. The use of tobacco products such as cigarettes, cigars, and pipes is strongly correlated with the development of heart disease later in life.
The World Health Organization states that at least 1.9 million tobacco-induced cardiac disease mortalities occur annually. Tobacco is the cause of approximately 20% of deaths from coronary artery disease.
The consumption of tobacco products becomes highly hazardous to health and can result in a variety of conditions and an earlier death, depending on the amount consumed over some time. Cigarettes contain more than 7,000 different chemicals. The following exemplify some of the most dangerous ones and their effects listed:
Nicotine releases dopamine (a chemical of pleasure) and stimulates the release of epinephrine (“activation” hormone) from the adrenal glands, thereby increasing blood pressure. Also causes undesired inflammation of the arteries.
Carbon monoxide replaces oxygen in the bloodstream and significantly limits oxygen supply to vital organs, causing the heart to work more stringently, progressively leading to heart disease.
Cadmium causes vessel damage and internal arterial wall degradation, resulting in atherosclerosis.
Cyanide inhibits cellular respiration and therefore interferes with cells’ use of oxygen, as well as places additional stress on the heart.
Lead increases blood pressure and the risk of coronary artery disease drastically.
Tobacco smoke releases at least 70 different carcinogens (cancer-causing substances) such as tar, toxic metals, and poisonous gases.
These are only a small fraction of all the incredibly harmful chemicals found in tobacco products, illustrating devastating effects on the body. Literature establishes that smoking multiple cigarettes a day causes various cancers, lung diseases, heart attacks, infections, fatigue and loss of breath, loss of taste buds, and frequent blood clots. The FDA also emphasizes that regular smoking comes with deleterious impacts on almost every organ in the body.
Quitting smoking is the best preventive measure that individuals can take to improve their health and reduce their risk of serious illnesses. However, for those who wish to quit, is it too late?
Just a few cigarettes a day, occasional smoking, or exposure to second-hand smoke increase the risk of heart disease. But if tobacco users take immediate action and quit, then their risk of heart disease will decrease by 50% after one year of not smoking. ~ World Health Organization
Quitting addictive habits sure can be difficult, but they most definitely reap significant benefits. After just one year, the risk of heart disease for someone who smokes decreases by 1/2. Following 10–15 more years, the risk can be reduced to the same level as someone who has never smoked. It is possible.
For non-smokers, it is advised to stay clear of areas where smoking is prevalent to avoid the inhalation of these chemicals and similar physiological effects. The best way to quit smoking is to never start in the first place.
Wrap-up
Cardiovascular disease claims countless lives each year, and despite being preventable, the mortality rate remains staggering. Unhealthy and sedentary lifestyles as well as harmful addictions add to this formidable epidemic, and genetics certainly play a role in the development of heart disease later in life.
However, by implementing healthy dietary choices, maintaining a regular exercise routine every day, and avoiding tobacco products, heart disease can be forestalled or even entirely averted in one’s life. Along with these lifestyle changes, it remains crucial to schedule regular health checkups to detect any abnormalities, since early detection is crucial to prevent the disease from advancing.
References:
Cardiovascular diseases (CVDs). (2021, June 11). https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)
Exercise and the Heart. (2023, October 10). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercise-and-the-heart
Exploring the Fitness and Longevity Implications of a Low Resting Heart Rate. (2023, December 8). REAN Foundation - Empower Yourself to Manage Your Health. https://www.reanfoundation.org/low-resting-heart-rate-and-lifespan/#:~:text=Studies%20on%20Athletes%20and%20Low%20Resting%20Heart%20Rate&text=Armstrong's%20heart%20rate%20rested%20at,BPM%20throughout%20his%20professional%20career.
American Heart Association Recommendations for Physical Activity in Adults and Kids. (2024, January 19). www.heart.org. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Tian, D., & Meng, J. (2019). Exercise for Prevention and Relief of Cardiovascular Disease: Prognoses, Mechanisms, and Approaches. Oxidative medicine and cellular longevity, 2019, 3756750. https://doi.org/10.1155/2019/3756750
The American Heart Association Diet and Lifestyle Recommendations. (2023b, December 18). www.heart.org. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
Tobacco responsible for 20% of deaths from coronary heart disease. (2020b, September 22). https://www.who.int/news/item/22-09-2020-tobacco-responsible-for-20-of-deaths-from-coronary-heart-disease
Cardiovascular Diseases. (2010). How Tobacco Smoke Causes Disease: The Biology and Behavioral Basis for Smoking-Attributable Disease - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK53012/
Products, C. F. T. (2021, November 9). How Smoking Affects Heart Health. U.S. Food And Drug Administration. https://www.fda.gov/tobacco-products/health-effects-tobacco-use/how-smoking-affects-heart-health
Gallucci, G., Tartarone, A., Lerose, R., Lalinga, A. V., & Capobianco, A. M. (2020). Cardiovascular risk of smoking and benefits of smoking cessation. Journal of thoracic disease, 12(7), 3866–3876. https://doi.org/10.21037/jtd.2020.02.47