Heart health is a topic that can’t be ignored, especially when cardiovascular diseases remain one of the leading causes of death worldwide. Cardiologists emphasise that heart disease doesn’t happen overnight—it builds over time, often influenced by various lifestyle choices and underlying health conditions. Here are ten key factors associated with unhealthy heart function, according to cardiology experts:
1. Poor diet
One of the leading contributors to unhealthy heart function is a diet high in saturated fats, trans fats, salt, and sugar. Cardiologists warn that consuming too much processed food, red meat, and sugary beverages increases the risk of plaque buildup in the arteries, leading to heart attacks or strokes. Instead, a heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins is essential.
2. Sedentary Lifestyle
Lack of physical activity is a significant factor in the decline of cardiovascular health. Cardiologists recommend at least 150 minutes of moderate exercise each week to maintain heart health. Sedentary behaviours, such as sitting for extended periods, increase the risk of obesity, high blood pressure, and cholesterol levels, all of which strain the heart.
3. Smoking
Smoking is one of the most damaging habits when it comes to heart health. It contributes to atherosclerosis (hardening of the arteries), reduces oxygen flow to the heart, and raises blood pressure. Cardiologists urge quitting smoking to reduce the risk of coronary artery disease and heart failure.
4. Excessive alcohol consumption
While moderate alcohol consumption may have some heart benefits, excessive drinking can lead to hypertension, cardiomyopathy (disease of the heart muscle), and irregular heartbeats. Cardiologists advise keeping alcohol intake in check—one drink per day for women and two for men is generally considered safe.
5. Chronic stress
Long-term stress can take a toll on heart health. When you’re constantly stressed, your body releases stress hormones like cortisol, which can increase blood pressure, cholesterol levels, and inflammation, all of which harm the cardiovascular system. Cardiologists recommend stress management techniques such as meditation, yoga, or regular physical activity to help keep the heart healthy.
6. High Blood Pressure (Hypertension)
Hypertension is known as the “silent killer” because it often presents no symptoms but can lead to serious cardiovascular problems. High blood pressure damages the arteries over time, forcing the heart to work harder, eventually leading to heart disease, heart failure, or stroke. Regular blood pressure monitoring and treatment are crucial for maintaining a healthy heart.
7. Obesity
Carrying excess weight puts additional strain on the heart and increases the likelihood of developing other risk factors such as diabetes, hypertension, and high cholesterol. Cardiologists recommend maintaining a healthy weight through a balanced diet and regular exercise to minimise stress on the heart.
8. Diabetes
Diabetes significantly increases the risk of heart disease because high blood sugar levels can damage blood vessels and the nerves controlling the heart. Cardiologists emphasise that managing blood sugar levels through diet, medication, and exercise is vital for reducing the risk of cardiovascular complications.
9. High Cholesterol
When cholesterol levels in the blood are too high, they can accumulate in the artery walls, leading to blockages that restrict blood flow to the heart and brain. Cardiologists recommend regular cholesterol screening and lifestyle changes, such as a healthier diet and more exercise, to keep cholesterol levels in check.
10. Sleep apnea
Sleep apnea, a condition where breathing repeatedly stops and starts during sleep, is closely linked to heart disease. Untreated sleep apnea can lead to high blood pressure, arrhythmia (irregular heartbeat), and heart failure. Cardiologists stress the importance of diagnosing and treating sleep apnea to protect overall heart function.
Maintaining a healthy heart involves a combination of good habits, from regular exercise and a balanced diet to stress management and adequate sleep. Cardiologists emphasise that understanding these ten factors can go a long way in preserving cardiovascular health and preventing long-term damage to the heart.