The heart is the engine of the body, and maintaining good heart health is essential for our overall well-being. Despite this, cardiovascular issues remain one of the leading causes of death worldwide. Fortunately, there is much we can do to improve and maintain heart health through lifestyle choices and awareness.
Why Is Heart Health Important?
The heart pumps oxygen-rich blood to all the body’s organs and tissues. A healthy heart ensures that the body receives the energy and nutrients it needs to function optimally. When the heart or blood vessels don’t function properly, it can lead to serious problems such as heart attack, stroke, and heart failure.
Risk Factors for Cardiovascular Disease
Several factors can increase the risk of developing cardiovascular issues, including:
- High blood pressure: One of the leading risk factors, as it can damage blood vessels and the heart.
- High cholesterol: Elevated levels of LDL cholesterol ("bad" cholesterol) can cause narrowing of the arteries.
- Smoking: Damages blood vessels and reduces oxygen supply to the heart.
- Diabetes: High blood sugar levels can harm blood vessels and increase the risk of heart disease.
- Overweight and obesity: Extra body weight puts strain on the heart and contributes to higher blood pressure and cholesterol levels.
- Stress: Chronic stress can lead to unhealthy habits that negatively impact heart health.
How to Improve Your Heart Health
There are many ways to protect and strengthen your heart. Here are some of the most important steps.
1. Eat a Heart-Healthy Diet
A balanced diet is key to maintaining a healthy heart. Focus on:
- Fruits and vegetables: Rich in vitamins, minerals, and antioxidants that protect the heart.
- Whole grains: Foods like oatmeal, whole-grain bread, and brown rice can lower cholesterol levels.
- Fatty fish: Salmon, mackerel, and herring are rich in omega-3 fatty acids, which benefit the heart.* However, intake should be limited, and omega-3 supplements can be an alternative.
*The fatty acids EPA and DHA, found in omega-3, contribute to normal heart function. The beneficial effect is achieved with a daily intake of 250 mg of EPA and DHA. - Nuts and seeds: Excellent sources of healthy fats.
- Limit salt and sugar: High levels of these can raise blood pressure and contribute to obesity.
2. Exercise Regularly
Physical activity strengthens the heart and improves circulation. Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week. Activities like walking, cycling, swimming, or weightlifting are excellent choices. Moving for 30 minutes a day is a simple rule that most can follow.
3. Quit Smoking
Smoking is one of the most modifiable risk factors for cardiovascular disease. Quitting smoking significantly improves heart health.
4. Manage Stress
Prolonged stress can negatively affect the heart. Deep breathing, exercise, and long walks can help keep stress levels under control.
5. Monitor Blood Pressure and Cholesterol
Regular checks of blood pressure and cholesterol levels are vital for detecting and addressing potential issues early.
6. Prioritize Sleep
Sleep plays a crucial role in heart health. During sleep, the heart gets a chance to rest and recover. Lack of sleep can lead to higher blood pressure, increased stress, and hormonal imbalances, all of which raise the risk of heart disease. Aim for 7–9 hours of sleep per night to support a healthy heart.
7. Limit Alcohol Intake
Reduce your consumption of alcoholic beverages or avoid them altogether. If you already have heart problems, abstaining from alcohol is especially important.
8. Supplements
Several supplements can be beneficial for heart health.
- Omega-3: The fatty acids EPA and DHA, found in omega-3, contribute to normal heart function. The beneficial effect is achieved with a daily intake of 250 mg of EPA and DHA. Krill oil offers excellent absorption and bioavailability.
- Vitamin B1: Thiamine (B1) supports normal heart function.
- Magnesium: Magnesium is a mineral that contributes to normal muscle function, energy metabolism, and reduction of tiredness and fatigue, which can be valuable during periods of stress.
Conclusion
Heart health is not only important for a long life but also for living an active and joyful life. By taking control of your diet, exercising regularly, and reducing risk factors such as smoking and stress, you can strengthen your heart and improve your quality of life. It’s never too late to start caring for your heart—start today!