The most important daily tips related to heart health

The most important daily tips related to heart health

We don't give our hearts enough attention, despite their importance. To remedy that, we asked two experts for simple steps we can take every day to protect our hearts.

"As a vital organ, heart disease or stroke can result in sudden death or an extremely short life due to heart disease constraints," explains Indianapolis-based cardiologist Mohammad Marashdeh, MD. "I believe that not enough people are paying attention to how central their heart is to their well-being."

The good news is that you may already be making efforts to help your heart without recognizing it. Here are the doctors' recommended heart-protection tips.

1. Perform a cardiac risk test.

Dr. Marashdeh believes that all persons over the age of 40 should have their doctors do an assessment known as the ASCVD risk score. This test evaluates your entire lifestyle, genetics, behaviours, and more to provide you with an estimated risk of developing heart disease over your lifetime. Your score will determine how aggressively you should work on your heart health.

Why is this test so important? Because heart disease can affect anyone, Dr. Marashdeh explains. Many people are unaware of underlying cardiac diseases, which can have a wide range of consequences, the most severe of which is a catastrophic stroke or deadly heart attack.

2. Consider other health conditions.

"Many people will say 'I don't have heart disease,'" Dr. Marashdeh explains. "Do they have issues such as sleep apnea? High cholesterol? Is their weight an issue? What about Diabetes? These are all considered risk factors for heart disease, and even if you aren't aware of a heart illness right now, they can considerably contribute to extremely serious heart problems in the future."

Patients with risk factors or precursors to heart disease should get the ASCVD test as soon as feasible, as well as incorporate heart-healthy habits into their diet and exercise regimens. "If early risk factors aren't assessed in your 20s and 30s, they can very quickly ramp up to lead to heart disease at a very young age," said Dr Marashdeh.

3. Check your diet.

Dr. Marashdeh recommends a heart-healthy diet high in vegetables, fruits, nuts, whole grains, and lean protein. According to studies, antioxidants found in fruits and vegetables might help protect your heart and support good circulation. Limit your intake of trans fats, processed meat, refined carbohydrates, and sugar. Dr Marashdeh recommends consuming potassium-rich foods such as avocados and sweet potatoes. Also, keep your sodium intake under control.

Jonathan Purnell, MD, who directs Oregon Health & Science University's Center for Preventive Cardiology, recommends shifting away from diets that focus on a single macronutrient, such as "low fat" or "keto" diets, and toward a more balanced approach. He suggests consuming locally farmed, organic foods wherever feasible because they are more nutrient-dense.

4. Manage stress.

Dr. Marashdeh encounters many patients who are stressed on a regular basis, and he wants you to know the following: Excessive stress can cause high blood pressure, strokes, and heart attacks. According to studies, long-term stress can raise blood cholesterol, triglycerides, blood sugar, and blood pressure, all of which have an impact on cardiovascular health. Stress management can take many forms (for example, deep breathing, moderate yoga, spending time outside, and meditation); pick one or two that you can implement into your everyday routine to help keep stress at bay.

5. Get some shuteye.

Did you know that sleeping less than six hours a night might elevate your blood pressure the next day? The American Heart Association advises that a lack of sleep can add to heart disease risk factors such as obesity, diabetes, high blood pressure, and stroke. In fact, persons who sleep less than 6 hours every night have a 20% increased risk of heart attack.

Sleep is important in many regulatory processes in the body, and without it, your cells and immune system cannot repair themselves properly. Create a nighttime ritual to help you relax, switch off devices an hour before bedtime, and sleep in a cool, dark environment to promote sleep. Dr Marashdeh suggests getting evaluated for sleep apnea if you have trouble sleeping or breathing at night, as sleep apnea is closely linked to stroke risk.

6. Hit the gym.

Dr Marashdeh suggests at least 75 minutes of highly vigorous exercise per week, such as running, or 150 minutes of more moderate exercise, such as weightlifting or walking. Though 150 minutes may seem like a lot, it is actually only 30 minutes five days a week. Exercise strengthens and protects the heart muscle, improving circulation and oxygen flow while lowering your risk of high blood pressure and stroke. Exercise can also help you manage stress.

Dr Purnell advises against sitting all day at work. "Technology has changed our work environments to tie us to our stationary computer desks," he said. Many people who work remotely struggle to separate work and life, making getting away from the computer even more difficult. Taking numerous walks during the day, committing to a workout plan, or even getting a treadmill desk can all help you keep active.