KEEP YOUR HEART YOUNG
Exercise and proper diet are a good start. But these cardiologist-approved tips offer surprisingly helpful additions to any routine
Given our current health crisis, it’s easy to forget that COVID-19 is not the leading cause of death. That distinction belongs to heart disease, which takes an estimated 17.9 million lives globally each year. Research shows that COVID-19 may harm the heart by hindering the flow of oxygen or initiating a potentially damaging immune response. Clearly, it is more important than ever to take control of your cardiovascular health regardless of your age: as many as ten per cent of all heart attacks strike people younger than 45.
These following 22 facts are a perfect place to start your heart-health education.
1 Get screened early
Roughly one in five people with high blood pressure don’t know it. “Your blood pressure can be high without showing any symptoms – that’s why it’s known as ‘the silent killer,’” says cardiologist Dr Nieca Goldberg. Ask your doctor for a lipo-protein profile, which measures your LDL ( bad) cholesterol, HDL ( good) cholesterol, and total cholesterol. If left untreated, high blood pressure and high cholesterol can lead to heart disease, an aneurysm or even a stroke.
2 Manage stress and anxiety
Stress plays a role in 77 per cent of all health concerns, including digestive trouble, an inability to lose weight and heart disease, says adjunct psychology instructor Dr Nikki Martinez. “When you reach an age where your body is going through changes and is not bouncing back as it once did, stress and anxiety can start to become quite significant issues,” she explains. “Learning solid coping skills, stress management, mindfulness and healthy outlets can truly impact each and every area of your functioning.” Stress relief can come in many forms. Try taking a deep breath; massaging the palm of one hand with your thumb; reciting a mantra, such as “I feel calm”; breathing the scent of lavender, peppermint or rose; or taking a walk.
3 Pay attention to your shoes
Oedema, the buildup of excess fluid in the body’s tissues, can be the result of congestive heart failure. When your heart doesn’t pump blood as effectively as it should, the blood collects and causes swelling, commonly in the feet and legs. “People may notice their shoes feel tight or their socks make lines on their ankles,” says cardiologist Dr Gregg Fonarow.
4 Toss your plastic containers
Chemicals commonly found in plastic water bottles and food containers, such as bisphenol A (BPA) and phthalates, leach into the contents of these containers. More than 50 medical papers link phthalates to cardiovascular issues. Use glass, ceramic or stainless steel containers instead. Or look at the recycling code on the bottom of any plastic container; if it is a 3 or 7, the container may contain BPA or phthalates.
5 Ask your doctor about new devices ...
The Barostim Neo System is a ‘breakthrough device’ inserted under the collarbone that provides patients who don’t benefit from standard treatments an option to reduce their symptoms and improve their quality of life.
6 Mind the salt, whatever your blood pressure
“Even people who don’t have high blood pressure, less sodium will significantly blunt the rise in blood pressure,” says Dr Goldberg. “It will also reduce the risk of developing other conditions, like kidney disease, which are associated with eating too much sodium.”
7 Vegetarians, be aware that you are not immune
“There’s a lot of hype around plant- based diets, and with good reason. Eating a diet low in animal sources of protein and fat and high in [fresh] produce has been linked to lower risks of cardiovascular disease,” says Dr Erin D. Michos, a specialist in preventive cardiology. “But not all meatless diets are healthy. You can
How to Keep Your Heart Young avoid meat and still load up on refined grains, simple starchy carbs, sugary beverages and dairy – thereby increasing your risk of heart disease.
8 Ladies, take note if you had a preterm pregnancy ...
Women who undergo spontaneous preterm delivery ( before 37 weeks) may have a greater likelihood of heart disease, according to a Dutch study. Mothers of premmies had a 38 per cent higher risk of coronary artery disease, a 71 per cent higher risk of stroke, and more than double the risk of overall heart disease. Researchers say these women may be prone to inflammation, which is linked to preterm delivery and common among heart disease patients.
9 ... or passed a stress test but still have chest pain
Heart attack symptoms can present differently in women because there’s a difference in plaque buildup and blockage patterns between men and women, according to cardiologist Dr C. Noel Bairey Merz. Whereas men often have plaque buildup in the major arteries around the heart, in women it is the smaller coronary blood vessels that cease to constrict and dilate properly, creating the lack
of blood flow and oxygen to the heart, Dr Merz says. Thus, women can have normal angiograms and stress tests even if they have heart disease, leading doctors to dismiss even classic symptoms such as chest pain and shortness of breath. Women may also experience dizziness, light-headedness or fainting, upper back pressure or extreme fatigue, all of which can easily be mistaken for other issues.
10 Open the windows in your house ...
The air inside your home might be more polluted than the air in the world’s dirtiest cities. There are dozens of possible sources, including hair spray, candles, fumes from the non-stick coating on your cookware, or smoke from a woodstove or f ireplace. While any of these might be harmless in small amounts, the caustic brew they create when mixed together can turn up inflammation, raise blood pressure and harden arteries.
Open windows and use a fan to circulate the air and reduce indoor pollution levels.
11 ... but keep them closed in the car
This reduces your exposure to airborne pollutants. A Harvard University study found that exposure reduces something called heart rate variability (HRV), the ability of your heart to respond to various activities and stresses. Reduced HRV has been associated with increased deaths among heart attack survivors as well as the general population.
12 Prioritise sleep
A sound snooze is good for your heart, but as you age, your brain and neurons begin to change and your ‘sleep architecture’ suffers, according to authorities on sleep. That means you’re more prone to waking up during the night and less likely to get the deep sleep your heart needs to function properly. Women also have to battle the symptoms of perimenopause and menopause – hot flushes are notorious for wrecking slumber. “Shorter sleep duration and poorer quality of sleep
seem to be associated with increased stiffness of the arteries and increased cholesterol plaque, especially in the carotid arteries,” says cardiologist Dr Christine Jellis. A few tips for a better night’s sleep: avoid afternoon naps and caffeine within six hours of your bedtime.
13 Drink coffee
The recommendations for drinking coffee have been somewhat inconsistent over the years, but according to the American College of Cardiology, coffee might be helpful in reducing the risk of arrhythmias, heart disease and stroke. But don’t overdo it. Regularly consuming three to five cups of coffee a day – or 300 mg of caffeine (one espresso shot equals 100 mg while one cup of instant coffee equals 60mg) – may be protective against heart rhythm disorders, according to a 2018 study in the JACC: Clinical Electrophysiology.
14
Eat... yoghurt
Yoghurt and spreads containing plant sterols (substances similar to good cholesterol) can reduce blood levels of LDL cholesterol by up to ten per cent, says clinical dietitian Kristian Morey.
15 ... lean beef
Beef is loaded with zinc, iron and B vitamins, all of which help boost heart health. Stick to lean cuts like flank or 95 per cent lean mince. Or look for cuts such as top sirloin or tenderloin – they have the lowest fat content. Limit your intake to 115 to 170 grams no more than three times a week.
16 ... kiwi fruit
“Eating two to three kiwi fruit a day can help reduce harmful blood triglyceride levels,” Morey says. The fruit also helps raise HDL levels. It is rich in vitamins C and E and minerals ( potassium, magnesium, copper and phosphorous). And, “If you’re up for eating the skin, you can double the amount of fibre you get from this fuzzy fruit.”
17 ... cumin
Time for some curry in a hurry. According to Morey, this spice has been found to have powerful effects on heart health. A study in the journal Complementary
Therapies in Clinical Practice found that overweight or obese women who consumed just half a teaspoon of this spice daily reduced their LDL cholesterol and triglycerides, as well as raising their levels of good HDL cholesterol.
18 ... chocolate
Dark chocolate (at least 75 per cent cocoa; 85 per cent is best) can be heart-healthy, Morey says. It is rich in healthful flavonoids, particularly flavonols that can help lower the risk of heart disease.