5 Golden Rules for Heart Health: How Do You Protect Your Heart?

Every day in our clinic we come across heart disease that we know to be preventable. In this article I will explain the five basic habits we consider important for protecting heart health.

Nutrition, Physical Activity and Stress Management

A balanced diet, low in salt and saturated fat and based mainly on vegetables, fruit and whole grains, forms the foundation of vascular health. In addition, at least 150 minutes of regular moderate-intensity physical activity per week (such as brisk walking) and stress management (adequate sleep, rest and professional support when needed) are the other two important pillars that reduce the burden on the heart.

Staying Away From Tobacco and Alcohol

Tobacco use is the single modifiable factor that most accelerates hardening of the arteries (atherosclerosis) and most increases the risk of a heart attack; quitting markedly reduces the risk regardless of your age or how many years you have smoked. Excessive alcohol consumption can also create the ground for high blood pressure and heart rhythm disorders, so we recommend keeping consumption moderate.

The Importance of Regular Check-Ups

Risk factors such as high blood pressure, high cholesterol and diabetes often progress without giving any symptoms; for this reason we recommend having your blood pressure, cholesterol and blood sugar measured once a year, especially over the age of 40. In those with a family history of heart disease at an early age, these screenings may need to start earlier.

Frequently Asked Questions

Does following these five rules prevent heart disease completely? It greatly reduces the risk, but there are also unmodifiable factors such as genetic predisposition; for this reason regular check-ups should not be neglected.

From what age should I start these habits? The earlier you start, the greater the benefit; however, starting at any age makes a meaningful contribution.

There is no heart disease in my family; am I still at risk? Even without a family history, lifestyle factors such as smoking, physical inactivity and an unbalanced diet can create risk on their own.

Conclusion

Protecting heart health usually requires not major changes but small, regular habits. Nutrition, physical activity, stress management, staying away from tobacco and regular check-ups form the basis of these five habits.

You can book an appointment to have your heart health assessed and to discuss your personal risk factors.

References

1. Arnett DK, Blumenthal RS, Albert MA, et al. 2019 ACC/AHA Guideline on the Primary Prevention of Cardiovascular Disease. Circulation. 2019;140(11):e596-e646.