In a 2023 study issued by the journal Lancet, in India, cardiovascular diseases have contributed to 28.1 per cent of total deaths in the country. Besides, around 3 million STEMIs (heart attacks when an artery is blocked by a blood clot) are estimated to occur in India annually. 

Change is a huge part of living with or preventing heart disease. If your blood pressure or cholesterol spikes, you're likely to get a serious talk about tweaking your lifestyle. And for those who’ve survived a heart attack or stroke, doctors often say it’s time to shake up some lifelong habits.

 

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Dr. Rajesh Matta, consultant interventional cardiologist at Apollo Hospital, Navi Mumbai speaks about the importance of a healthy heart. Taking care of your heart is the key to living a vibrant and active life. Your heart is the powerhouse of your body, pumping oxygen-rich blood to every part of you and protecting you from serious health issues like heart attacks, strokes, and high blood pressure. When your heart is in great shape, you'll have more energy and endurance to enjoy life to the fullest without getting worn out easily. Plus, keeping your heart healthy has a positive impact on your mental well-being too.

 

Related story: 7 Ways to Care For Your Heart

 

Signs of Common Cardiac Diseases

Recognising the signs of common cardiac diseases is crucial for early detection and treatment. Here are some key symptoms to look out for:

Coronary Artery Disease (CAD)

• Chest pain (angina): A feeling of pressure, tightness, or discomfort in the chest.
• Shortness of breath: Difficulty breathing, especially during physical activity.
• Fatigue: Feeling unusually tired, even with simple activities.
• Heart attack: Sudden chest pain or discomfort, pain in the arm, neck, or jaw, sweating, nausea, or dizziness.

Heart Failure

• Swelling in legs, ankles, and feet: Fluid retention can cause noticeable swelling.
• Persistent cough: Often accompanied by white or pink phlegm.
• Shortness of breath: Particularly when lying down or during exertion.
• Fatigue: Constant tiredness and lack of energy.
• Rapid or irregular heartbeat: The heart may beat faster or have irregular rhythms to compensate for its inability to pump efficiently.

Arrhythmias (Irregular Heartbeats):

• Palpitations: A fluttering sensation in the chest or rapid heartbeats.
• Dizziness or fainting: Due to insufficient blood flow to the brain.
• Chest discomfort: Can accompany an abnormal heart rhythm.
• Shortness of breath: Difficulty breathing, especially during exertion.

Heart Valve Disease

• Heart murmurs: Unusual sounds heard during a heartbeat, which a doctor can detect.
• Shortness of breath: Particularly during physical activity or when lying down.
• Swelling: In the legs, ankles, or abdomen due to poor circulation.
• Fatigue: General tiredness and weakness.

Hypertension (High Blood Pressure)

• Headaches: Persistent or severe headaches.
• Blurred vision: High blood pressure can damage blood vessels in the eyes.
• Chest pain: Can occur in severe cases of high blood pressure.
• Dizziness: Feeling light-headed or faint.

Peripheral Artery Disease

• Leg pain: Cramping or pain in the legs, especially during walking or exercise.
• Coldness in the lower leg or foot: Especially when compared to the other leg.
• Weak pulse in legs: Reduced blood flow to the legs.
• Sores on feet or legs that heal slowly: Poor circulation affects healing.

 

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Risk Factors of Cardiac Diseases

• Hypertension: Elevated blood pressure strains the heart and damages arteries, increasing the risk of heart attacks, strokes, and heart failure.
• High cholesterol: Excessive levels of LDL ("bad") cholesterol can lead to plaque buildup in arteries, reducing blood flow to the heart and causing coronary artery disease.
• Smoking: Smoking damages blood vessels, reduces oxygen in the blood, and increases the risk of plaque buildup in the arteries, making it one of the leading causes of heart disease.
• Improper diet: Diets high in saturated fats, trans fats, salt, and sugar can raise cholesterol levels, lead to obesity, and increase the risk of hypertension, all of which contribute to heart disease.
• Lack of physical activity: Inactivity leads to weight gain, high blood pressure, and higher cholesterol levels, increasing the likelihood of heart disease.
• Obesity: Excess body weight strains the heart, raises blood pressure, and increases cholesterol levels, contributing to a higher risk of cardiac diseases.
• Diabetes: High blood sugar levels damage blood vessels and the nerves that control the heart. People with diabetes have an increased risk of heart disease.
• Excessive alcohol consumption: Drinking too much alcohol can raise blood pressure and cholesterol levels, leading to heart disease.
• Stress: Chronic stress can lead to unhealthy habits like overeating, smoking, and a lack of exercise, all of which increase the risk of heart problems.
• Family history of heart disease: Genetics can play a role in your risk, particularly if close relatives have experienced heart disease at an early age.
• Age and gender: As you age, your risk of heart disease increases. Men are generally at higher risk earlier in life, but women's risk rises after menopause.

 

Related story: When to See A Doctor About Heart Palpitation

 

Tips to Boost Heart Health

 

1. Make exercise a daily habit
Keeping your heart healthy is all about taking actionable steps in your daily routine. Regular exercise is key—whether it's a brisk 30-minute walk, dancing, or cycling, the goal is to move your body and make physical activity a habit. Make a habit of walking after dinner for better absorption of food which also reduces blood sugar spike. 

2. Fuel your heart with a balanced diet
Eating smart is equally important; focus on whole foods like fruits, veggies, whole grains, lean proteins, and healthy fats while cutting back on processed foods. Add a rainbow of fruits and veggies to your plate, swap out fried snacks for nuts or seeds, and choose whole grains over processed carbs.

 

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3. Quit smoking and second-hand smoke
If you smoke, quitting is one of the best things you can do for your heart. This goes for cigarettes and vaping products. Cigarette smoking and standing near a smoker can also increase the risk for heart disease and also for stroke, pulmonary disease and cancer. If you smoke, set a quit date, find support through apps or local programs, and celebrate small victories along the way. Your heart will start healing as soon as you quit! 

4. Get quality sleep every night
Prioritise sleep by creating a calming bedtime routine to ensure you get 7–9 hours each night. Create a relaxing bedtime routine—dim the lights, put away electronics, and aim for 7–9 hours of sleep to let your heart recharge.

5. Keep blood pressure in check
One effective step is to invest in a home blood pressure monitor. By tracking your numbers weekly, you can keep an eye on any fluctuations and take action early if needed. Beyond monitoring, simple lifestyle changes can make a huge difference. Reducing your salt intake is one of the most impactful adjustments—excess sodium causes the body to retain water, increasing the pressure on blood vessels. 

 

Related story: Reduce Blood Pressure With This Doctor's Rx

 

6. Maintain weight for a stronger heart
Excess body weight puts extra strain on your heart and increases your risk for hypertension, high cholesterol, and diabetes. One of the most effective ways to slim down is through portion control and mindful eating. Instead of focusing on restrictive diets, aim to eat balanced meals in appropriate portions. This can help prevent overeating while allowing you to enjoy your favourite foods.

7. Drink alcohol in moderation
While the occasional drink may be enjoyable, keeping alcohol consumption in check is essential for heart health. Excessive drinking can raise blood pressure, contribute to weight gain, and increase the risk of heart disease. To protect your heart, try replacing alcohol with water or herbal teas throughout the week, reserving alcohol for special occasions. When you do drink, stick to moderation—this means no more than one drink per day for women and two for men.

 

A healthy heart not only supports a longer life but ensures you can live it to the fullest. By keeping your blood pressure and cholesterol in check, maintaining a healthy weight, and moderating alcohol intake, you're taking proactive steps to protect your heart. Simple changes like mindful eating, reducing salt intake, and adding more fibre and healthy fats to your diet can make a big difference. Regularly monitoring your health and celebrating small victories along the way will help you stay motivated. 

 

Related story: Cardiac Rehabilitation: Heal Your Heart At UR.Life 

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.