Staying Hale & Hearty: 3 Tips to Improve Your Heart Health

Ticking time bombs. That's how some are describing the current state of heart disease. According to a recent World Heart Federation report, cardiovascular disease (CVD) deaths have surged by a staggering 60% globally over the past 30 years. Ischemic heart disease, the most common culprit, claims millions of lives annually. This alarming trend demands immediate attention.

But before you panic, let's explore the factors behind this rise and uncover what we can do to safeguard the most important muscle in our body — the heart.

Meet Sarah, a 48-year-old marketing executive. Her doctor noticed a slight irregularity in her blood pressure during a routine checkup. Further tests reveal Sarah has early-stage coronary artery disease (CAD). This news came as a shock to her. Sarah had always considered herself healthy.

Declining heart health can be attributed to several factors, including:

• An ageing and growing population: As life expectancy increases, the number of people at risk for heart disease naturally rises.
• Shifting demographics: The rise of CVD is particularly concerning in developing countries or low and middle-income countries (LMICs), where factors like diabetes and obesity are becoming increasingly prevalent.

So, what exactly is heart disease? Cardiovascular disease (CVD) encompasses a wide variety of conditions related to the heart and blood vessels. These conditions can disrupt the efficient blood flow throughout the body, potentially leading to severe complications.

• Hypertension (high blood pressure): Nicknamed the ‘silent killer,’ high blood pressure usually has no overt symptoms but can significantly strain the heart, impacting cardiovascular health. 
• Coronary Artery Disease (CAD): CAD features a buildup of plaque, which are fatty deposits, in the arteries bringing blood to the heart muscle. This reduces blood flow to the heart's own muscles and leads to chest pain (angina) or a heart attack.
• Heart failure: This happens when the heart muscle is weakened and unable to pump blood efficiently. It can develop from various causes, including CAD, high blood pressure, or damage from a heart attack.

Heart disease can lead to various complications. These include:

• Heart attack: An immediate obstruction in a coronary artery (which are the vessels that deliver blood to the heart muscle itself) causes a part of the heart to be deprived of oxygenated blood.
• Stroke: An obstruction or break in a blood vessel in the brain — which results in brain damage.
• Aneurysm: A weak spot in a vessel wall that bulges and can burst.
• Peripheral Artery Disease (PAD): A narrowing of arteries in the extremities, limiting blood flow and causing pain, numbness, or cramping.

Sarah was surprised to learn that women are sometimes more likely to have heart disease than men. 

• Pregnancy complications: Preterm delivery, preeclampsia, and gestational diabetes can all contribute to increased heart disease risk later in life.
• Menopause: The decline in oestrogen production after menopause can raise cholesterol levels, a known risk factor for heart disease.

Dr Alok Shah, MBBS, DNB, DM—Cardio, a cardiologist in Mumbai affiliated with Breach Candy, Saifee, Wockhardt, and Bhatia Hospital, emphasises the importance of proactive heart health checks for individuals over 30 with a family history of heart disease.

Here's what he recommends:

“A thorough checkup with your doctor is crucial. They will assess your blood pressure (BP) and body mass index (BMI), both key indicators of heart health. Routine blood tests can identify risk factors like diabetes and dyslipidemia (abnormal cholesterol or triglyceride levels)”

Even with the initial shock of Sarah’s diagnosis, one sentence from her provider stuck with her. “I was told that diet plays a crucial role in managing heart health,” explains Sarah, “Which is why I immediately started looking for ways to change my food habits.”

These well-researched dietary patterns offer a framework for a heart-healthy lifestyle.

• Dietary Approaches to Stop Hypertension (DASH) diet: A heart-healthy diet it emphasises fruits (like oranges, apples, berries, pineapples, and mangoes), leafy green vegetables (like spinach and methi), colourful vegetables (like carrots and tomatoes), whole grains (like brown rice and multigrain roti), and low-fat dairy (low-fat paneer). It limits red meat, processed foods, added sugars, and salt.
• Mediterranean Diet: Inspired by traditional eating patterns of countries bordering the Mediterranean Sea, this diet for heart health can be adapted with Indian ingredients. It emphasises fruits, vegetables, and whole grains (brown rice millets like jowar and bajra). Moderate amounts of poultry dairy (yoghurt, buttermilk) can be included.

Both DASH and Mediterranean diets promote mindful eating patterns that can be sustained for long-term heart health.

If you are wondering what food is best for the heart, we’ve got you covered! Let’s look at some heart-healthy foods to incorporate mindfully into your diet.

• Omega-3 fatty acids: These fats are vital in reducing inflammation and lowering bad cholesterol (LDL) levels. Excellent sources include fatty fish (salmon, mackerel, sardines), flaxseeds, walnuts, and chia seeds.
• Fibre: Fibre helps regulate cholesterol levels and promotes gut health, which benefits heart health. Whole grains (brown rice, oats, millets like jowar and bajra), legumes (dal, lentils), and fruits and vegetables are all excellent sources.
• Antioxidants: These potent compounds fight free radicals that damage cells and contribute to heart disease. Fruits and vegetables are brimming with antioxidants, especially berries, dark leafy greens (spinach, methi), and brightly coloured vegetables like bell peppers.
• Healthy fats: Healthy fats in olive oil, canola oil, avocados, and nuts can help lower bad cholesterol (LDL) and raise good cholesterol (HDL).

Remember, moderation is key. While these foods offer many benefits, portion control and mindful eating are crucial for a balanced, heart-healthy diet.

"I knew that a change in diet would work better alongside a change in my activity levels," said Sarah. “I wanted to know how I could make my heart more powerful."

So, Sarah took charge. She joined a gym for the first time and started caring for her heart like she should have. The results were remarkable.

Physical activity is the foundation of a heart-healthy lifestyle. It builds up the heart muscle, improves blood flow, and helps manage weight — all crucial factors in preventing and managing heart disease. Here's a look at some recommended exercises and their benefits:

• Cardiovascular exercise (Cardio): The ‘king’ of heart-healthy exercise, cardio gets your heart pumping and improves its efficiency. Activities like brisk walking, jogging, aerobics, swimming, cycling, and dancing are all excellent choices. Aim for at least 30 minutes of moderate-intensity cardio most days of the week.
• Strength training: Building muscle mass strengthens your body and helps your heart function more efficiently. Aim for strength training exercises involving major muscle groups at least twice weekly.
• Flexibility exercises: Maintaining good flexibility helps with overall mobility and can improve blood flow. Yoga or Pilates can be incorporated into your routine.

Even small changes in activity can significantly benefit your heart health. Listen to your body, and slowly increase the intensity and duration of your workouts.

• Quitting smoking: It's one of the most impactful things you can do. Talk to your doctor about a personalised quit plan to improve your heart health.
• Reducing alcohol intake: Excessive alcohol raises blood pressure and increases unhealthy fats in the blood. Aim for moderation or abstain entirely for optimal heart health.
• Stress management: Chronic stress can negatively impact your heart health. Practices such as yoga, meditation, and enjoying nature can help reduce stress and encourage improved cardiovascular wellness.

When faced with the looming threat of heart disease, many ask, “How can I improve my heart health quickly?” While there's no magic shortcut, here are some ways to improve your heart health:

• Short bursts of activity: Take the stairs, park further away, or do jumping jacks during commercial breaks. Every bit of movement counts!
• Mindfulness techniques: Practise deep breathing to manage stress in the moment. Focus on the present and let go of worries, lowering blood pressure and heart rates.

Can you improve a weak heart? Absolutely! While a weakened heart requires ongoing management, there are effective strategies to strengthen it and improve your overall health. Here are some key areas to focus on:

• Cardiac rehabilitation: This specialised programme, supervised by healthcare professionals, combines exercise training, education, physiotherapy and counselling. It helps strengthen your heart, improve your stamina, and manage symptoms.
• Medication: Your doctor may prescribe some therapies to manage blood pressure, cholesterol, heart rhythm, or heart failure.

Don't wait for a wake-up call. Take action today! Start with a tiny change – a daily walk, a healthier meal swap, or a stress-relieving breathing exercise. Every step, every choice, adds up to a heart-healthy future.