How to improve Cardiovascular Health

In a lifetime, the heart beats 2.5 billion times, pumping blood to every part of the body. It is remarkably efficient for most people, yet it often fails due to poor diet, lack of exercise, smoking, infections, and genetic factors.

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The culprit is atherosclerosis, the accumulation of cholesterol (a fatty substance) in the arteries, which prevents a steady blood supply to the heart. When a plaque in the artery breaks and occludes the blood vessel, it can cause a heart attack or stroke.

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Adopting a healthy lifestyle early in life goes a long way in preventing cardiovascular diseases. In this blog, Gauze explains how we can improve our cardiovascular health.

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Functions of a healthy heart

The cardiovascular system is composed of the heart, blood, and blood vessels, which use a network of blood vessels (arteries, veins, and capillaries) as the body’s primary transport system.  

• It absorbs the food nutrients from the intestines and supplies them according to the body’s needs, and takes away the waste
• It regulates body temperature
• Maintains fluid balance
• It delivers oxygen and nutrients to the body.
• It meets the demands of bodily activities during exercise and stress.

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A healthy cardiovascular system keeps the heart beating, allowing us to thrive; however, when it falters, the effects are felt throughout the body.

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Why is a healthy heart important? 

A healthy heart allows our body to function properly. It helps to maintain

• Overall health: It pumps blood, which carries oxygen and nutrients to every part of the body, and removes waste such as carbon dioxide.
• Energy: Poor heart health causes fatigue, dizziness, and shortness of breath. A healthy heart provides energy to perform daily activities with ease.
• Longevity: A healthy heart reduces the risk of diseases and helps to increase life span
• Mental and emotional well-being: Good heart health is associated with better mental health, which in turn helps alleviate stress. Stress causes anxiety and depression.
• Quality of life: With more energy, we have time to engage in hobbies, enjoy physical activities, and engage in social activities that bring us joy and fulfillment.

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Why is it important to take good care of our cardiovascular health?

For most of us who develop cardiovascular diseases, it is a matter of life or death. Heart disease claims one life every 33 seconds in the US, according to the Centers for Disease Control and Prevention (CDC).

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How do you know if your heart is healthy?

Several factors help us measure the health of our hearts. These are

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• Heart rate

A normal resting heart rate should be between 60 and 100 beats per minute. Stress, anxiety, physical activity, and medications affect the heart rate. It is important to check it. Additionally, heart rate recovery is important; a fast return of the heart rate to normal after exercise indicates a strong heart.

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• Blood pressure

Normal blood pressure ranges between 120/ 80 mmHg

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• Energy level

Feeling tired or being out of breath during light activities, such as walking up stairs, indicates that your heart has difficulty pumping enough blood.

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• Cholesterol

High cholesterol increases the risk of heart disease and heart attacks. A healthy cholesterol level for adults is 200mg/dl.

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Understanding cardiovascular diseases

Cardiovascular diseases are a group of diseases of the heart and blood vessels, such as coronary heart disease, stroke, heart failure, heart arrhythmias, and heart valve problems. The risk factors that lead to their development are high blood pressure, high blood cholesterol, tobacco use, and diabetes.

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Types of heart diseases

The commonest type of heart disease is coronary heart disease, which occurs due to the deposition of a sticky substance called plaque in the arteries. It reduces or prevents the blood flow to the heart muscles, which leads to

• Angina: Chest pain due to diminished blood supply
• Heart attack: The heart muscle dies because of a lack of blood supply
• Heart failure: The Heart cannot pump blood to meet the body's requirements
• Arrhythmia: Occurs when the heart rate or rhythm of the heartbeat is disturbed
• Other diseases Include Congenital heart diseases that occur from birth, heart valve problems, and heart muscle problems (cardiomyopathy).

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What factors cause the development of heart disease?

Many factors are within our control, but some are not. These are

• Age: The risk increases with age.
• Sex: Both men and women are affected differently by the risk of heart disease risk
• Family history and genetics: They increase the risk of heart disease
• Race and ethnicity: Heart disease is the leading cause of death in the United States. Certain groups have higher risk rates than others, including Blacks, Whites, and American Indians
• Lifestyle habits: Over time, they also increase the risk of heart disease

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Medical conditions that raise the risk of heart disease

If one has a pre-existing condition, then the risk of heart disease increases, which includes

• High blood pressure
• High cholesterol
• Diabetes
• Chronic kidney disease
• Autoimmune and inflammatory diseases
• Metabolic syndrome
• Obesity

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Signs of an unhealthy heart

The signs and symptoms of heart conditions vary, but most warnings appear as

• Shortness of breath
• Chest pain or tightness
• Palpitations
• Dizziness
• Fatigue
• Nausea and indigestion
• Pain radiating to the neck and jaw
• Swelling, numbness, or pain in hands or feet
• Severe pain in walking

Most heart diseases can be managed and prevented by healthy lifestyle choices and medical treatment.

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Tips to improve cardiovascular health

Leading a healthy lifestyle can help prevent heart disease and is one of the most effective strategies to adopt.

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Do not smoke or use tobacco.

 Chemicals in tobacco damage the heart and blood vessels. Even secondhand smoke can cause damage to our system. Cigarette smoking

• Lowers oxygen in the blood
• Raises blood pressure and heart rate

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It makes the heart work hard to supply blood to the body and brain. The risk of heart disease drops with quitting smoking.

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Do physical activity

Physical activity not only controls weight but also lowers the risk of heart disease

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It is advisable to perform

• 150 minutes a week of moderate aerobic exercise
• 75 minutes a week of vigorous aerobic activities
• Two or more strength training sessions a week

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Gardening, housekeeping, taking stairs, and walking the dog all count as physical activity. The more consistent we are in our movement, the greater the benefits will be. Over time, increasing the intensity, length, and frequency of the workouts improves heart strength and cardiovascular health.

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Eat a healthy diet

A healthy diet can help improve blood pressure and cholesterol levels, as well as lower the risk of developing type 2 diabetes. It includes

• Fruits and vegetables
• Beans and legumes
• Lean meat and fish
• Healthy fats such as olive oil and avocado
• Whole grains
• Low-fat or fat-free dairy products

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The Mediterranean diet and the Dietary Approach to Stop Hypertension (DASH) are the preferred diets. These diets advise taking reduced-

• Salt and high sodium food intake
• Sugars and sweetened beverages
• Refined carbohydrates
• Alcohol consumption
• Highly processed food intake
• Saturated fat, such as palm oil and coconut oil
• Trans-fat from fast foods

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Maintain a healthy weight

Obesity increases the risk of heart disease. Being overweight strains our hearts and raises the risk of high blood pressure, high cholesterol, and type 2 diabetes.

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A Body Mass Index (BMI) of 25 or higher is considered overweight. 

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The waist-hip-ratio of

• 40 inches for men
• 35 inches for women

is also a risk factor. 3% to 5% weight reduction lowers (triglycerides) fats in blood, lowers blood sugar, and reduces the risk of type 2 diabetes.

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Take proper sleep

Adults need at least six to seven hours of nighttime sleep, while children require more. Sleep-deprived people usually develop obesity,  high blood pressure, heart attack, diabetes, and depression.

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We must adhere to a consistent sleep schedule, going to bed and waking up at the same time each day. The bedroom should be dark and quiet to facilitate sleep. Obstructive sleep apnea should be ruled out as it raises the risk of heart disease. Symptoms of obstructive sleep apnea include loud snoring, brief interruptions in breathing during sleep, and gasping for air upon sudden awakening.

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Individuals suffering from obstructive sleep apnea require a continuous positive airway pressure (CPAP) device for sleeping.

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Stress management

Stress increases blood pressure and other cardiovascular risk factors. Overeating, drinking, or smoking during stress is unhealthy, and it impacts our health negatively. It causes high blood pressure and less blood flow to the heart. For healthy stress management, it is essential to engage in regular physical activity, practice relaxation exercises, cultivate mindfulness, practice yoga, and engage in meditation.

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Regular health checkups

High blood pressure and cholesterol can damage the heart and blood vessels; therefore, regular health screenings are recommended for everyone. Individuals who have risk factors should be monitored regularly.

• Individuals above the age of 40 are advised to have their blood pressure measured yearly
• Women between the ages of 55 and 65 and men between 45 and 65 should get their cholesterol checked regularly every one to two years
• Individuals above the age of 45 should be regularly screened for type 2 diabetes

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Conclusion

Cardiovascular health is important for our overall well-being. Risk factors such as high blood pressure, high blood cholesterol, tobacco, and diabetes increase the chances of us developing heart disease. To stay fit, we must learn to be physically active, eat a balanced diet, manage stress effectively, get adequate sleep, and refrain from tobacco use. By caring for our heart health, we can enjoy a long, healthy, and fulfilled life. The heart works so hard for us; now we need to work for it.