80% of cardiovascular diseases… can be prevented with lifestyle habits, how?

The heart is a muscular organ located on the left side of the chest and is essential for maintaining life. The heart circulates oxygen-rich blood throughout the body and contracts 60 to 100 times per minute. The heart consists of two atria and two ventricles, and a valve exists between them to help prevent blood from flowing back.

The heart is the ‘engine of the body’ that must constantly move. Even the slightest problem with the heart can have a big impact on your health. According to the World Health Organization (WHO), heart disease (heart disease) is the number one cause of death, killing approximately 8.9 million people in 2019.

In Korea, heart disease is the second leading cause of death after cancer. According to the 2022 Health and Welfare Statistical Yearbook, deaths due to heart disease in 2021 were 61.5 per 100,000 people, second only to cancer. In particular, many people suffer from cardiovascular disease when they die suddenly and unexpectedly.

Heart diseases such as angina pectoris and myocardial infarction increase the risk of sudden death. What should I do to strengthen my heart? Although some factors, such as genetics, may make you more susceptible to heart disease, the best way to avoid heart problems is to take good care of your heart health.

According to the American Heart Association (AHA), many risk factors can be changed or controlled. “Lifestyle has a huge impact on heart health, more so than genetics,” said Dr. Holly S. Andersen, associate professor of clinical medicine at New York-Presbyterian Hospital at Weill Cornell Medical Center. The AHA estimates that 80% of cardiovascular disease, including heart disease and stroke, can be prevented.

“Many heart diseases are preventable,” said Dr. Jennifer Hayes, director of the cardiology and obstetrics program at Columbia University Irving Medical Center. “If you take good care of your heart in your 20s, 30s, and 40s, you will have a better chance of seeing a cardiologist throughout your life.” “There is no need,” he says.

So what exactly can you do to keep your heart healthy? We looked into lifestyle habits that protect heart health as you age.

Exercise at least a little bit every day

The AHA recommends getting at least 150 minutes of moderate to vigorous intensity exercise each week. If you’re short on time, you can exercise harder for a shorter period of time. 75 minutes of vigorous aerobic activity per week or a combination of moderate and vigorous exercise can also be effective.

The AHA recommends spreading out your workouts throughout the week rather than just one or two days. “Physical activity, including exercise, is the fountain of youth,” said Dr. Andersen. “It makes the cardiovascular system more efficient.” Experts say, “Make it a goal to do something to raise your heart rate every day,” and “It’s important to be active anyway.”

If it’s your first time exercising, start slowly and gradually increase the duration and intensity of your exercise. It’s a good idea to start with about 10 minutes of aerobic exercise a day and gradually increase the intensity. Even in your daily life, you should get up often, walk, stretch, and not sit for more than 30 minutes. Sitting for long periods of time reduces insulin sensitivity and increases blood lipids.

Maintaining Blood Pressure in the Appropriate Range

Knowing your blood pressure is very important. High blood pressure has no specific symptoms, but if left untreated and not controlled, it can lead to heart disease. If your blood pressure is high, your doctor can take steps to improve it.

If you have been diagnosed with high blood pressure, it is important to follow your doctor’s recommendations. Your doctor may advise you to make lifestyle changes or take medications. If you are prescribed medication, you must take it consistently. It is also a good idea to purchase a blood pressure monitor and measure your blood pressure regularly.

healthy eating

Eating is an essential part of a healthy lifestyle. The Mediterranean diet is gaining attention for its healthy fats and fresh ingredients. However, experts argue that the DASH diet may be better.

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, aims to lower blood pressure and reduce the risk of heart attack and stroke. Although it is prescribed for patients with high blood pressure, it is also a healthy diet for the general public.

According to the AHA, the DASH diet recommends consuming less salt, saturated fat, trans fat, added sugar, fatty meats, and alcohol, but consuming more vegetables, fruits, whole grains, low-fat dairy products, skinless fish, poultry, and nuts.

Maintaining a healthy weight

Maintaining a healthy weight is important for your heart. Research has shown that being underweight can increase the risk of developing cardiovascular disease. In this study published in 2017, a body mass index (BMI) of 18.5 or less was defined as underweight.

The study used BMI to measure obesity, but BMI is an old and flawed measure. It does not take into account factors such as body composition, ethnicity, gender, race, and age. Although it is a biased measurement, BMI is still widely used in the medical community because it is a cheap and quick way to analyze a person’s potential health status and outcomes.

Being overweight or obese can also increase your risk of heart disease. A 2021 research paper found that obesity directly contributes to cardiovascular risk factors, including dyslipidemia, type 2 diabetes, high blood pressure, and sleep disorders. Obesity has also been shown to lead to the development of cardiovascular disease and death from cardiovascular disease, regardless of other cardiovascular risk factors.

Obese people can see several heart health benefits by reducing overall body fat mass. Exercise and changing eating habits are some ways to help you do that.

reduce stress

Stress not only makes your heart tired, but it can also make you less active and cause you to overeat. Inactivity and overeating can lead to high blood pressure and high cholesterol, which increases the risk of heart disease. But avoiding stress is not easy. Experts say, “Modern people live stressful lives every day,” and “Add stress relief methods such as meditation and deep breathing exercises to your daily life.”

quit smoking

Most people are well aware that smoking is associated with all kinds of serious health problems. Smoking increases blood pressure and increases the risk of heart attack and stroke. Experts say, “Smoking is bad for the heart and lungs,” and “not only quitting smoking but also avoiding secondhand smoke is the most important thing you can do to lower your risk of heart disease.”

Only 1-2 drinks

A 2017 study found that drinking a glass of red wine a day may lower your risk of dying from heart disease. But according to the AHA, there is no proof that drinking red wine improves heart health.

Experts say, “There is a lot of hype about red wine being good for the heart, but in general, alcohol, the main ingredient in alcohol, is a toxin to the heart.” The Dietary Guidelines for Americans recommends that women drink no more than one drink and men drink no more than two drinks.

appropriate sleep time

Although each person’s sleep needs are slightly different, the U.S. Centers for Disease Control and Prevention (CDC) recommends that most adults get between 7 and 9 hours of sleep per day. If it consistently falls below that level, it can cause damage to the heart.

Experts say lack of sleep has been linked to high blood pressure and can make it difficult to lose weight. It can also make you not want to exercise, which is bad for your heart. Sleep is also a good time for the heart to recharge. Sleeping helps your heart and overall well-being by lowering your heart rate, stabilizing your hormones, and keeping you from feeling as stressed.