Heart Disease
Disclaimer: Not medical or professional advice. Always seek the advice of your physician.
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The heart is the most vital organ of our body. The functioning of the cardiovascular system directly affects an individual's health and life expectancy.
Heart disease refers to a group of conditions that affect the heart or its functional parts (for example, valves, atria, or blood vessels).
The most common types of heart disease include.
- Blood vessel disorders, such as coronary artery disease. It is the most widespread health problem in the US. Reduced blood flow may lead to a heart attack.
- Cardiac rhythm disturbances (arrhythmias).
- Congenital heart defects (birth defects).
- Heart valve disease.
- Heart muscle disease
- Infectious diseases of the heart.
Symptoms of Heart Disease
Many types of heart diseases cause no symptoms. However, in some cases, signs tend to be quite noticeable and require medical attention.
- Chest pain. It feels like burning or squeezing pain behind the breastbone or on the left side. Unpleasant sensations in the chest arise from insufficient blood flow and a lack of oxygen in the myocardium (the major heart muscle).
- Weakness and fatigue caused by oxygen deprivation, which occurs due to improper functioning of the heart.
- Headache. It results from increased blood viscosity or cerebral artery spasms, abnormal vascular tone.
- Fainting. It occurs owing to prolonged heartbeat pauses, as well as due to a sharp rise in blood pressure.
- Abnormal heart rhythms. They cause the heart to beat too fast, too slow, or irregularly. Symptoms often get worse after workouts, drinking water, or eating.
- Blood pressure higher than 140/90.
These symptoms become more pronounced during exercise or when a person feels anxious or nervous. If you begin to experience any signs associated with heart disease, you should see your doctor.
Risk Factors for Heart Disease
- age
- obesity
- diabetes
- high blood pressure
- lipid metabolism disorder
- elevated uric acid levels
- smoking
- poor diet
- early menopause
- sedentary lifestyle
- stress
How to Keep Your Heart Healthy?
Replace "Bad" Fats With "Good" Fats
Just like proteins and carbohydrates, fat is vital for our bodies. However, trans fats are not essential and provide no benefit to health. Trans fats are artificially produced fats that are found in baked goods, snacks, margarine, fast food. When consumed in high quantities, these fats increase the risk of developing cardiovascular diseases. “Bad” cholesterol is to blame since it clogs blood vessels and interferes with blood flow.
But there are healthy fats that come from nuts, seeds, and fish. Besides, fats such as Omega-3 improve the structure of the heart.
Get Enough Sleep
The longer you have problems with sleep, the higher the risk of developing cardiovascular disease. Even if you don't have unhealthy habits. According to the National Sleep Foundation, it is vital to sleep regularly for 6-8 hours a day to maintain heart health. Multiple studies from around the world confirm that sleep deprivation can cause chronic stress, blood pressure disorders, as well as disturbance of biological processes in the body. Subsequently, these effects can cause damage to the heart and blood vessels. Note that excess sleep may also contribute to an elevated risk for heart disease.
Be Active
To keep your heart healthy and strong, try to do at least 3 hours of moderate exercise a week. The best physical activities that improve your cardiovascular health include brisk walking, jogging, cycling, swimming, dancing. The more muscle groups you use, the better. Avoid over-exercising as extreme physical stress can be bad for your heart.
Before you start exercising, determine your maximum heart rate by subtracting your age from 220. Don't go over the limit! To get a good training effect, you should keep your heart rate at 50-75% of the maximum.
Maintain a Healthy Weight
Excess weight can seriously affect the cardiovascular system because it puts extra pressure on the arterial walls and makes your heart work harder. Abdominal obesity is considered especially dangerous. Visceral (intra-abdominal) fat contains up to 30 bioactive substances, some of which disrupt the functioning of blood vessels.
Do not Smoke and Avoid Passive Smoke
According to WHO, long-term effects from exposure to second-hand smoke increase the risk of heart disease by 25-30%. Smoking causes about 34,000 fatal heart attacks each year.
Take Vitamins
The most important vitamins and minerals for blood vessels and the heart are vitamins A, B, F, K, P, C, E, calcium, potassium, and magnesium. You can get recommended daily intake of vitamins and minerals from a balanced diet. However, some people require additional amounts of vitamins. Consult your doctor to choose the right complex.