In recent times, there has been a sudden rise in heart attacks. This increase is seen even among people without any prior complaints. It occurs even with normal ECG, ECHO, and TMT results. This situation has raised significant concern. Videos showing individuals collapsing while engaging in routine activities like exercising or dancing have made many rethink their heart health. Stress levels and smoking rates are high in countries like India. There has been an alarming increase in premature heart attacks and cardiac arrests.
Heart disease is now the leading cause of death worldwide, claiming over 17.9 million lives each year, or approximately 50,000 deaths daily. Many people suffer from unnoticed heart conditions, like plaque buildup, which can silently lead to heart attacks. In some cases, individuals can have up to 90-95% artery blockage without significant symptoms. So, how do you know if your heart is healthy?
KEY INDICATORS OF HEART HEALTH
Understanding your heart’s health is crucial in preventing serious issues. Regular checkups and attention to certain health metrics can provide you with a clear picture of your heart’s condition. Here are some ways to check:
Blood Pressure
Blood pressure is one of the most telling indicators of heart health. A normal blood pressure reading is typically less than 120/80 mmHg. Consistently high blood pressure (hypertension) can put extra strain on your heart and arteries, increasing your risk of heart disease. It’s important to check your blood pressure regularly. This is particularly crucial if you have a family history of heart disease. It is also crucial if you are at risk for other conditions like diabetes.
High blood pressure forces the heart to work harder to pump blood. This leads to thickening of the heart muscle. It causes artery damage and can eventually result in heart failure or stroke.
Cholesterol Levels
Cholesterol is another critical factor in heart health. There are two types of cholesterol: LDL (bad) cholesterol and HDL (good) cholesterol. For a healthy heart, your LDL cholesterol should be below 100 mg/dL. Men’s HDL cholesterol should be above 40 mg/dL. Women’s HDL cholesterol should be above 50 mg/dL. Total cholesterol should remain below 200 mg/dL.
High levels of LDL cholesterol can lead to plaque buildup in your arteries. This buildup narrows your arteries and increases the risk of heart attack or stroke. On the other hand, HDL cholesterol helps remove bad cholesterol from your bloodstream, promoting cardio health.
Heart Rate
A normal resting heart rate for adults ranges between 60 and 100 beats per minute (BPM). A lower heart rate at rest generally indicates more efficient heart operation and better cardiovascular fitness. Monitoring your heart rate can help detect irregularities that could signal underlying cardio conditions.
If your heart rate is consistently above or below the normal range, it could show problems such as arrhythmia. You may also experience heart failure or other cardiovascular issues. These conditions need medical attention.
Body Mass Index (BMI)
Body Mass Index (BMI) is a measure of body fat based on your height and weight. A healthy BMI range is between 18.5 and 24.9. Being overweight or obese strains your heart and blood vessels. This strain increases your risk of cardio disease.
Excess body fat, especially around the abdomen, can cause higher blood pressure. It can also lead to elevated cholesterol levels and insulin resistance. These are all major risk factors for cardio disease.
WAYS TO MAINTAIN HEALTH
Physical Activity
Regular physical activity is one of the most effective ways to maintain cardio health. Aim for at least 150 minutes of moderate-intensity exercise per week, like brisk walking, cycling, or swimming. Physical activity strengthens the heart, improves circulation, and helps keep healthy weight and cholesterol levels.
Activities like jogging, swimming, and strength training help you lose weight. They also improve heart function. These activities lower blood pressure and boost your cardiovascular endurance.
Diet
Eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can significantly improve cardio health. Diets like the Mediterranean diet are particularly beneficial for reducing cardio disease risk. They emphasize healthy fats like olive oil and omega-3 fatty acids.
Foods to Include for Heart Health
- Fruits and Vegetables: Loaded with vitamins and minerals that reduce inflammation.
- Whole Grains: Help regulate blood pressure and cholesterol levels.
- Lean Proteins: Sources like fish and poultry support muscle maintenance without raising cholesterol.
- Healthy Fats: Nuts, seeds, and avocadoes provide heart-friendly fats.
Blood Sugar Levels
Maintaining normal blood sugar levels is essential for cardio health. Fasting blood sugar levels should be below 100 mg/dL. High blood sugar can damage blood vessels and the nerves that control your heart. Managing blood sugar is crucial, especially for those with diabetes, who are at a higher risk of cardio disease.
Diabetes can lead to damaged arteries, increasing the likelihood of heart attacks and strokes. Keeping blood sugar in check through diet, exercise, and medication can lower the risk of cardiovascular complications.
Tobacco Use
Smoking is one of the biggest contributors to cardio disease. Quitting smoking, or avoiding secondhand smoke, significantly reduces your risk of heart attacks and other cardiovascular problems.
Smoking damages the lining of your arteries. This leads to a buildup of fatty material (atherosclerosis). It narrows the arteries and restricts blood flow to the heart. This can result in heart attacks or strokes.
Stress Levels
Chronic stress contributes to cardio disease by raising blood pressure and leading to unhealthy coping mechanisms like overeating or smoking. Reducing stress through regular exercise, relaxation techniques, and social support can help protect your heart.
High stress levels increase the production of cortisol, which can lead to inflammation and raise your blood pressure. Over time, this stress response can damage the arteries and increase your risk of heart attacks.
Family History
Genetics play a significant role in cardio health. If you have a family history of cardio disease, discuss this with your doctor. They can help you monitor key health indicators. Your doctor can also recommend preventive measures.
If your parents or siblings have had cardio disease at a young age, you may be at higher risk. Early intervention through lifestyle changes and regular monitoring can mitigate these risks.
MEDICAL CHECKUPS FOR COMPREHENSIVE CARDIO HEALTH
While lifestyle changes and self-monitoring are essential for maintaining cardio health, regular checkups with a healthcare provider are critical. Your doctor will evaluate your cardio health through a combination of the following:
Medical History and Risk Factors
Your doctor will review your personal and family medical history to identify any potential risk factors for cardio disease. Factors like smoking, diabetes, hypertension, and sedentary lifestyle significantly contribute to your cardio health risk.
Blood Tests
Blood tests can help check your cholesterol, blood sugar, and other markers that indicate your risk of cardio disease. Regular testing can catch problems before they become severe, allowing for timely interventions.
Non-Invasive Tests (ECG, ECHO, TMT)
Doctors may recommend non-invasive tests like ECG (Electrocardiogram), ECHO (Echocardiogram), or TMT (Treadmill Test). These tests assess your heart’sfunction. They also detect any abnormalities. These tests are often enough for low-risk cases but can be crucial for catching cardio issues early.
HEART HEALTH AFTER COVID-19
Recent studies have shown that both young and older individuals may experience cardiovascular complications after COVID-19. The virus can cause inflammation. It disrupts blood clotting systems. This leads to heart attacks even in those who earlier had no cardio disease.
