03 Jul How to Prevent Heart Disease: Embracing a Heart-Conscious Lifestyle
How to Prevent Heart Disease: Embracing a Heart-Conscious Lifestyle
By Island Hospital | July 3, 2024 12:00:00 PM
Medical Reviewer: Dr Lee Tjen Jhung, Cardiologist
Heart disease remains one of the prominent causes of death worldwide, and it is a major health concern that affects millions of people.
However, the good news is that many cases of heart disease are preventable through lifestyle changes and proactive measures.
In this comprehensive guide, we will explore strategies on how to prevent heart disease and maintain a healthy cardiovascular system.
Protecting Your Heart: It is Never Too Late
Health experts categorise preventive measures for heart disease into 3 types: primordial, primary, and secondary.
While these approaches share similarities in managing risk factors of heart disease, they differ in timing and approach.
1. Primordial Prevention
- Aim: To prevent the development of risk factors for heart disease from the beginning.
- By adopting a heart-healthy lifestyle from an early age, including a balanced diet and regular exercise.
2. Primary Prevention
- Aim: To prevent heart disease in at-risk individuals with health conditions like high blood pressure, high cholesterol, or obesity.
- Involves lifestyle modifications, such as adopting a regular exercise routine, a balanced diet, and potential medication to manage risk factors.
3. Secondary Prevention
- Aim: To prevent further complications and progression of the heart condition after an individual has already developed heart disease such as a heart attack or stroke.
- Involves lifestyle modifications and necessary treatments.
Hence, it is never too late to protect your heart, as implementing preventive measures at any stage can significantly improve your heart health.
Hope to expand your knowledge on heart diseases? This article on knowing the characteristics of heart disease has all the details you need!
So, How to Prevent Heart Disease?
Now, let’s explore the ways to prevent heart disease:
1. Find Out Your Risk of Future Heart Disease
Understanding the contributing factors of heart disease is vital, as it allows you to take specific precautions to alleviate your risk of developing the condition.
Risk factors of heart disease are classified as non-modifiable and modifiable.
Non-modifiable risk factors, as the name implies, are factors that cannot be controlled. These include age, gender, ethnicity, and family history of heart disease.
For instance, men over 45 years old, women past menopause, and South Asians typically have a higher risk of heart disease.
On the other hand, modifiable risk factors are factors that can be controlled. These include blood pressure, cholesterol level, blood sugar level, weight, previous history of heart disease, and lifestyle habits like smoking, diet, and exercise.
By addressing and managing these modifiable risk factors, you can significantly mitigate your risk of heart disease.
To better understand your personal risk level and take appropriate preventive measures, discuss these factors with your cardiologist and take relevant tests.
2. Eat A Healthy Diet
You are what you eat.
Hence, adopting a nutritious diet can significantly reduce your risk of developing heart disease.
To nourish your heart, your diet should comprise an extensive variety of vegetables and fruits, whole grains, fibre, healthy protein sources, and healthy oils. It should also be low in saturated and trans fats, cholesterol, salt, and sugar.
Among various dietary patterns, numerous studies have shown that the Mediterranean diet is associated with the lowest incidence of heart disease.
This diet emphasises plant-based foods, such as fruits, vegetables, whole grains, legumes, and nuts. It also encourages the consumption of lean animal proteins like poultry and fish and healthy fats from sources like olive oil and avocados.
However, if you prefer a Malaysian-style healthy dietary guideline, the Malaysian Healthy Plate (MHP) may be your choice.
Similar to the Mediterranean diet, MHP also encourages the consumption of vegetables, fruits, and healthy sources of carbohydrates and protein.
3. Stop Smoking
Smoking is one of the most prominent risk factors for developing heart disease.
The chemicals in cigarettes can cause the build-up of fatty substances in your arteries, known as plaque. Over time, plaques will narrow your arteries and restrict blood flow, leading to heart diseases like coronary artery disease and heart attack.
Moreover, smoking also decreases levels of HDL cholesterol, commonly known as the “good” cholesterol. Low levels of HDL cholesterol further contribute to the development of heart disease.
Hence, quitting smoking is one of the best things you can do to safeguard your heart.
Within just 1-2 years of quitting, your risk of heart disease drops dramatically. Over time, your risk of heart attack can become similar to that of a non-smoker.
While quitting isn’t easy, there are many resources and support systems available to help you overcome cigarette addiction.
Consult your healthcare provider on cessation programs or medications that can increase your chances of successfully quitting smoking.
4. Maintain A Healthy Weight
Do you know that excess body weight elevates your risk of heart disease?
It can induce plaque buildup in your blood arteries, increasing your risk of developing high cholesterol and high blood pressure – all major risk factors for heart disease.
To maintain a healthy weight, follow the balanced diet outlined in the previous section. Additionally, exercise regularly to burn calories and promote overall health.
Practising mindful eating can also be beneficial.
Pay attention to your body’s fullness and hunger cues, and avoid eating out of emotional distress or boredom. This will prevent you from overeating and allow you to maintain a healthier weight.
Struggling with excess weight or obesity despite lifestyle changes? Check out our articles on Body Composition Analysis (BCA) and bariatric surgery to gain more insights.
5. Exercise Regularly
Regular exercise is one of the most effective ways to prevent heart disease. It strengthens your heart muscle, enhances blood circulation, and helps manage conditions like high blood pressure and cholesterol.
Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as cycling or brisk walking. Additionally, incorporate strength training exercises at least 2 days a week to build lean muscle mass.
If you are new to exercise, remember to start slowly and gradually increase the intensity and duration of your workouts. Overexercising can cause injury, which may lead to quitting.
Don’t let false perceptions about heart disease put your health at risk – check out this article on heart disease myths to gain valuable insights.
6. Get Enough Sleep
Do you know adequate, high-quality sleep is also essential for maintaining a healthy heart?
When we fall asleep, our heart rate slows down and our blood pressure drops. This reduces stress on our heart, allowing it to recover from the strain experienced during our waking hours.
Without sufficient sleep, our heart will not get enough rest, which can contribute to an elevated risk of numerous heart problems.
Insufficient sleep may disrupt our hormone levels and metabolism too. This gives rise to weight gain and even obesity, which are also the risk factors for heart disease.
Thus, to support your heart health, always aim for 7-9 hours of sleep per night to give your heart and body the rest they need.
If you often find yourself tossing and turning at night or feeling unrested despite spending enough time in bed, a sleep study may be worth exploring.
7. Manage Your Medical Conditions
Certain medical conditions can significantly elevate your risk of developing heart disease if left unmanaged.
Two of the most prevalent conditions that contribute to heart problems are diabetes and high blood pressure.
If you have diabetes, it is crucial to keep your blood sugar levels under control through regular exercise, a balanced diet, and medication (if prescribed).
Uncontrolled diabetes can damage your blood vessels and nerves, increasing plaque buildup that narrows your blood vessels and restricts blood flow. This induces an increased risk of heart disease and stroke.
Similarly, high blood pressure, or hypertension, puts excessive pressure on your heart and blood vessels, elevating your chance of getting heart attacks, strokes, and other cardiovascular issues.
Adopting a low-sodium diet, engaging in regular physical activity, and taking prescribed blood pressure medications can help manage this condition effectively.
By working closely with your healthcare provider and diligently managing these medical conditions, you can substantially reduce your risk of heart disease, paving the way for better cardiovascular health.
Want to learn more about the dietary recommendations and considerations of a diabetic patient? Check out this article on diabetic diets!
8. Manage Your Stress
Chronic stress can also take a toll on your heart health.
When you are under stress, hormones like cortisol and adrenaline will be released by your body, raising your blood pressure, cholesterol level, blood sugar and heart rate. Over time, this can increase your risk of heart disease.
To relieve stress, practice relaxation techniques like meditation, deep breathing, or yoga. Additionally, indulge in activities you enjoy, such as hobbies, socialising with friends, exercising or spending time in nature.
If you still struggle with overwhelming stress despite trying out various methods to relieve stress, consider seeking professional help from a counsellor or psychiatrist.
9. Get Regular Health Screenings
Many cardiovascular conditions, such as high blood pressure and high cholesterol, often have no apparent symptoms in their early stages.
This is why regular health screenings are crucial.
It enables early detection and intervention, empowering you to take proactive steps towards maintaining a healthy heart and mitigating your risk of heart disease.
By undergoing routine check-ups and recommended screenings, your healthcare provider can monitor your heart health, identify any emerging issues, and take appropriate preventive measures before they progress into more severe conditions.
Some essential screenings for heart disease include blood pressure checks, cholesterol tests, blood sugar tests, and assessments for lifestyle factors like smoking, diet, and physical activity levels.
Additionally, depending on your family history, age, and other risk factors, your healthcare provider may suggest specific screenings that align with your situation, such as electrocardiograms (ECGs) or stress tests.
At Island Hospital, we provide a one-stop centre for all health screening needs. Explore our comprehensive health screening packages today to take charge of your heart health and overall well-being.
Experience Unparalleled Heart Care at Island Hospital
Implementing the strategies outlined in this article allows you to take proactive steps to safeguard your heart health and alleviate your risk of heart disease.
At Island Hospital, we understand the importance of comprehensive heart care.
Our Cardiology Department and Heart Centre are equipped with cutting-edge technology and staffed by a team of professional cardiologists, nurses, and support staff who are always ready to guide you through the process of heart care.
Our commitment to excellence has also earned us recognition as the finalist for Malaysia’s Flagship Medical Tourism Hospital Programme and a place on Newsweek’s lists of World’s Best Hospitals 2024 and Best Specialized Hospitals Asia Pacific 2024 (Cardiology).
Hence, whether you are seeking preventive care, diagnostic services, or advanced treatments for heart-related conditions, Island Hospital is always your trusted partner in achieving optimal cardiovascular health.
Begin your journey to a healthier heart by scheduling an appointment with us today. Should you have any enquiry, feel free to contact us.
FAQ
What are the ways to prevent heart disease?
There are several effective ways to prevent heart disease:
- Find out your risk of future heart disease
- Eat a healthy diet
- Stop smoking
- Maintain a healthy weight
- Exercise regularly
- Get enough sleep
- Manage your medical conditions
- Manage your stress
- Get regular health screenings
For detailed information, please refer to this section.
Is heart disease 100% preventable?
No, heart disease is not 100% preventable, but the risk can be significantly reduced by adopting a heart-healthy lifestyle.
While some risk factors, such as age, gender, ethnicity, and family history, cannot be modified, many other risk factors can be modified through lifestyle changes and medical intervention.
However, it is essential to note that even with a healthy lifestyle, a small percentage of people may still develop heart disease due to genetic or other uncontrollable factors.
Visit this section to learn more about the ways to prevent heart disease.
Can exercise prevent heart disease?
Yes, exercise regularly brings several advantages for your cardiovascular health, including:
- Improves blood circulation and blood flow.
- Strengthens the heart muscle and improves its efficiency.
- Lowers blood pressure and cholesterol levels.
- Helps to maintain a healthy weight.
- Reduces stress and improves mood, which benefits your heart health indirectly.
Refer here for more information.
Which food is good for the heart?
To nourish your heart, your diet should consist of:
- Fruits and vegetables: Rich in vitamins, antioxidants, fibre, and minerals, which can lower cholesterol and blood pressure levels.
- Whole grains: Provide fibre, vitamins, and minerals that can help regulate cholesterol and blood sugar levels.
- Lean proteins: Low in saturated fat and provide essential nutrients.
- Healthy fats: Improve blood cholesterol levels, help with blood sugar control and reduce inflammation.
It is also best to limit processed foods, foods high in saturated and trans fats, sugar and salt.
Visit this section to learn the dietary patterns that help prevent heart disease.
How does sleep help the heart?
When we fall asleep, our heart rate slows down and our blood pressure drops. This reduces stress on our heart, allowing it to recover from the strain that occurs during our waking hours.
Hence, it is advisable to get 7-9 hours of sleep per night to allow our hearts to get enough rest and reduce our risk of heart disease.
