Doctors tell how to improve heart health

Heart disease is the leading cause of death in many countries around the world. Every 33 seconds, one person dies from cardiovascular disease. In total, heart disease claims the lives of one in five people. An American cardiologist shared preventative rituals that anyone can develop – regardless of age, current lifestyle habits or pre-existing conditions.

Health and wellness expert Liana Wen says it’s important to develop healthy habits early on. In her opinion, health is not just about preventing disease; it is also about overall physical and emotional well-being.

According to statistics, cardiovascular diseases between the ages of 15 and 20 are extremely rare, but you need to think about being at risk in advance.

“Some things people may start to look at include physical activity, nutrition and substance use. This can help you feel better in the short term, and it can also benefit your heart in the long term.”

Playing sports, according to Liana Wen, should not be perceived as a chore: the more physical activity becomes an enjoyable part of everyday life, the more likely it is that it will continue for many years.

“Find an activity you enjoy, like running, and this will increase your chances of consistently working out,” the expert advises.

She also notes that the sooner healthy eating habits begin to form, the better. This includes planning nutritious meals and trying to consume more whole foods, such as fruits, vegetables, whole grains, milk, fish and meat. Other eating habits to strive for include cutting back on ultra-processed “junk foods” and avoiding eating right before bed.

Young people also need to be careful about their substance use. According to the US Centers for Disease Control and Prevention, smokers have a two to four times higher risk of developing heart disease and stroke compared to non-smokers.

Excessive alcohol consumption also has detrimental effects on the heart. People should follow the guidelines, which state no more than one glass of alcoholic drink per day for women and two for men. Recent studies indicate that regular use of illicit substances may increase the chances of heart attack, stroke and heart failure.

“People should eat a healthy diet and be aware of the risks associated with smoking and excessive drinking. Regarding exercise, I want to point out a recent study that found that workers who spend most of their time at a desk have a 34 percent higher risk of death from cardiovascular disease compared to people who spend most of their time sitting at work. Everyone should follow exercise guidelines; Those who sit a lot at work should take extra care and get up often during the day,” explains Liana Wen.

Multiple studies indicate that high levels of stress raise blood pressure and increase the risk of strokes and heart attacks. Although stress is a normal human reaction that everyone experiences, persistently high levels of stress can be problematic.

New research shows that sleep is important for cardiovascular health. For example, people who sleep less than seven hours a night have a higher prevalence of obesity, diabetes, and high blood pressure—all significant risk factors for heart disease. Those with irregular sleep patterns are also at higher risk of cardiovascular disease.

In the 50 to 60 age group, Wen emphasizes that the prevalence of chronic diseases, including cardiovascular disease, increases with age. Many people in this age group will be diagnosed with cardiovascular disease or underlying risk factors such as hypertension, diabetes, high cholesterol and obesity, according to doctors. And for people aged 70, 80, 90 and older, prevention is also an important factor.

“There are definitely ways to improve heart health at this age. Everything mentioned above applies with some modifications. For example, some people may have physical limitations but can still exercise. Others may need to see their doctors more often, depending on the medical conditions they have. And everyone should be alert to the signs of emergencies, such as heart attack and stroke, and seek medical help without hesitation,” Liana Wen told CNN.

Research has found that loneliness or social isolation is associated with serious health consequences. According to the expert, people of all ages should think of social connections as important not only for their relationships and emotional health, but also for improving their physical well-being. Seemingly small changes can make a big difference, especially if they are habits that have lasted for decades.