The heart is the most extraordinary organ. The size of your fist, it powers the entire circulatory system, pumping oxygen-rich blood to every cell of the body. Beating around 100,000 times a day, the heart, however, is vulnerable to disease. Heart disease is a leading cause of death globally, and in India, it accounts for 27% of deaths due to NCDs. Understanding the signals your body gives regarding the condition of your heart, especially the warning signs and taking proactive preventive measures can help you live a long, healthy life. Dr Sanjeev Kumar Kalkekar, Sr Consultant Interventional Cardiology, Apollo Hospitals Navi Mumbai shares all you need to know:
Risk Factors for Heart Disease
Several risk factors contribute to cardiovascular disease, some of which are beyond our control, such as age and family history. However, many risk factors are lifestyle-related and can be managed with the right choices. Smoking, high blood pressure, high cholesterol, obesity, lack of physical activity, unhealthy diets, stress of modern lifestyle and excessive alcohol consumption are all significant contributors to heart disease.
Smoking is particularly harmful, as it damages the lining of blood vessels, encourages fatty deposits in the arteries, and increases the risk of blood clots. Nicotine also accelerates the heart rate and raises blood pressure, putting additional strain on the heart. Excessive alcohol consumption also raises blood pressure and can lead to weight gain, further increasing the risk of cardiovascular issues. It is important to understand that these factors often work together, compounding the risk.
Prevention is better than Cure!
Preventive healthcare is key in managing heart health. There are steps everyone can take to minimize their risk. The first is adopting a more active lifestyle. Regular physical exercise not only strengthens the heart but also helps control weight, lowers blood pressure, and reduces cholesterol levels.
Chronic stress has been linked to an increase in blood pressure and inflammation, both of which can damage the heart over time. Incorporating stress management techniques like yoga, meditation, or simple relaxation exercises can help reduce stress. Stress and smoking are important Contributin for heart diseases in younger children age.
Diet plays an equally important role in heart health. A heart-healthy diet is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in fish, nuts, and seeds. Reduce the intake of saturated and trans fats, commonly found in processed foods. These are unhealthy fats that contribute to the build-up of fatty deposits in the arteries, increasing the risk of a heart attack or stroke.
Moderate your salt intake. Too much salt can lead to high blood pressure, putting strain on the heart. Sugar consumption should also be minimized, as it contributes to weight gain and increases the risk of diabetes—another significant risk factor for heart disease.
Regular check-ups, especially after the age of 25 for male and 30 for female, can help detect conditions like high blood pressure, high cholesterol, or early-stage diabetes, allowing for timely intervention with medications or lifestyle changes to prevent the condition from worsening. Those with a family history of heart disease should consider beginning preventive screenings even earlier.
Listen to Your Body
Your heart sends signals when something isn’t right—don’t ignore them. Whether it’s an unusual pain, shortness of breath, or constant fatigue, these could be early signs of a serious condition. The key to heart health is recognizing these signals and seeking medical help.
One of the most common symptoms is chest pain, also known as angina, which occurs when the heart isn’t receiving enough blood or oxygen. The severity can vary from a crushing pain to a mild discomfort. This pain can radiate to the neck, arms, stomach, jaw, or back. Angina is especially concerning if it occurs during physical activity or emotional stress and subsides with rest.
However, other symptoms such as shortness of breath, fatigue, irregular heartbeat, and swelling in the legs, ankles, or feet also should not be ignored. If you experience any of these symptoms, you must seek medical attention immediately. In women, older adults, and people with diabetes, heart attacks can also present with subtle symptoms such as fatigue, nausea, or light-headedness.
Your heart works tirelessly to keep you alive. Let us resolve to give our hearts the care and attention it deserves!