Lifestyle and Heart Disease? Yes; They Are Connected

Yes; the lifestyle choices which we make has a direct connection with heart attack and other heart diseases. Research statistics clearly reveal that committing to heart healthy lifestyle can reduce the threats and risks of heart disease by 80%. But before we talk about the lifestyle changes let us have a look at the few damaging lifestyle choices, which we often make to damage the heart.

Let us take things point wise

Sticking to unhealthy diet: Take it in writing; diets which are high in saturated fats, high in trans fats and cholesterol level have a direct link to coronary disease and other related conditions. Moreover; too much salt consumption or sticking to a diet which is high in sodium content can raise blood pressure levels.

lifestyle-and-heart-disease

Leading a sedentary lifestyle: Ask any cardiologist in Kolkata about the importance of physical activity and the role that it plays in keeping your heart healthy! Stay rest assured that you will hear a unanimous answer that not getting adequate amount of physical activity will lead to coronary disease. Leading a sedentary lifestyle can increase the chances of having other medical conditions and risk factors, which includes but not limited to high blood pressure, obesity, diabetes, high cholesterol and more. Sticking to a regular physical activity can further lower your risk for heart disease.

Excess body fat and obesity: Possibly by now we all know this – obesity is linked to higher level of “bad” cholesterol and higher amount of triglyceride levels. Both of these factors affect your heart health adversely. In addition to heart disease excess body fat can also lead to high blood pressure and diabetes. Talk to your doctor about a plan to reduce excess body fat to keep your heart healthy.

Too Much Alcohol: Drinking an excess amount of alcohol can elevate the blood pressure level while enhancing the risk of coronary disease. Consuming alcohol in an excess amount can increase the level of triglycerides, which can harden your arteries. According to the health experts – women should restrict to one drink per day and men should restrict to two drinks per day.

Tobacco Use: The fact cannot be denied that tobacco use increases the risk of heart attack and coronary diseases. Cigarette smoking can damage the heart and the blood vessels, which further increases the risk for heart disease and heart attack. Smoking and heart disease has a deeper connection. Smoking typically damages the lining of your arteries. This further leads to a buildup of fatty material (medically termed as atheroma). The fatty deposits narrow the artery and can cause angina, heart attack or even in some worst cases a stroke. Moreover; exposure to secondhand smoke can also increase the risk for heart disease even for nonsmokers.

The logic is simple – while unhealthy habit can cause Heart disease, sticking to good habits can improve heart health.

Yes; it is by making some small lifestyle changes heart health can be improved.

Stop smoking: As already briefed; smoking stands as a major risk factor for heart disease. Needless to say; quitting is the best way to reduce the risk of heart disease and its complications.

Control your blood pressure level. Get your blood pressure checked at least every two years. On the other hand; a more frequent measurement of your blood pressure level is required if in case your BP level is higher than normal or if you have a history of heart disease. Optimal blood pressure is less than 120 systolic and 80 diastolic

Check your cholesterol level. Okay; here is the key aspect to consider – ask your doctor for a baseline cholesterol test once you are in your 20s and then at least every 5 years. Also; you may need to start testing earlier if in case high cholesterol level runs in your family history. Keep in mind; if in case your test results are not within the desirable ranges, your doctor may then recommend more frequent measurements.

  • Aim for an LDL level below 130 milligrams per mg/dL
  • If you have risk factors for heart disease, then you should aim for an LDL below 100 mg/dL
  • On the other hand; if you are at very high risk of heart disease, aim for an even lower LDL level below 70 mg/dL

Keep diabetes under control. If in case you are diabetic then keeping your blood sugar under control can help in reducing the risk of heart disease.

Exercise. Yes; exercise helps in achieving a healthy body weight and also in controlling diabetes, elevated cholesterol and high blood pressure. AHA recommends daily 30 minutes of moderate to vigorous aerobic exercise. However; if you cannot exercise in 30 minutes and all at once, you may also divide your exercise regime into small 10/ 15 minute segments. Learn about the heart friendly exercises for cardio vascular wellness

Stick to a healthy diet. Yes; a heart-healthy diet based on fruits, vegetables and whole grains can help you control your weight, blood pressure and cholesterol and thus improve your heart health.

Manage stress and depression. Try to reduce stress as much as possible. There is no denying; mental stress has a direct connection with impairment of the protective lining of the blood vessels. This leads to a whole range of inflammatory reactions, plaque in the coronary arteries and ultimately it sets the stage for heart attack. Practice techniques for managing stress and also laugh your way to a healthy heart

It is also important to mention here; certain types of heart disease which may result from heart defects, can’t be prevented. However, it is easier to prevent many other types of heart disease by making the same lifestyle changes

Finally; get regular medical checkups because early detection and early treatment can set the stage for a better heart health.

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