How To Keep Heart Healthy

In today's fast-paced world, where stress, sedentary lifestyles, and unhealthy eating habits have become the norm, maintaining a healthy heart has never been more crucial. The heart, one of the vital organs of our body, deserves our utmost attention and care. Heart disease is a leading cause of death worldwide, accounting for millions of deaths each year. Heart diseases have emerged as a significant public health concern in Nepal, posing a substantial burden on individuals, families, and the healthcare system. According to the World Health Organization (WHO), cardiovascular diseases account for nearly 23 per cent of all deaths in the country. This alarming statistic highlights the urgent need for comprehensive measures to combat this silent epidemic.

A healthy heart is the foundation of a fulfilling life. Heart disease is the leading cause of death worldwide, and it is preventable. It ensures the efficient circulation of oxygen-rich blood throughout the body, providing the necessary nutrients and oxygen to all organs and tissues. A strong heart lowers the risk of cardiovascular diseases, such as heart attacks, strokes, and hypertension, which can significantly impact one's quality of life.

Risk Factors

Heart Disease is a condition that affects the heart and blood vessels, leading to various complications such as heart attacks, strokes, and heart failure. Despite being a preventable disease, heart disease continues to be a major health concern, and it is important to understand the causes, risk factors, and preventive measures. There are several risk factors that increase the likelihood of developing heart disease.

Heart disease is not evenly distributed across populations. It disproportionately affects certain groups, such as older adults, men, and those with a family history of heart disease. Additionally, certain ethnic and racial groups have higher rates of heart disease compared to other groups.

One of the main causes of heart disease is atherosclerosis, a condition in which the arteries become narrow and hardened due to the buildup of plaque. This can lead to reduced blood flow to the heart, causing chest pain, shortness of breath, and other symptoms. Other causes of heart disease include high blood pressure, high cholesterol, smoking, obesity, and diabetes. These include age, family history, and gender, race, and lifestyle factors such as diet, physical activity, and stress. Men are more likely to develop heart disease than women. 

Several factors contribute to the rising prevalence of heart diseases in Nepal. Firstly, the adoption of a sedentary lifestyle, coupled with unhealthy dietary habits, has led to an increase in obesity, diabetes, and hypertension – all major risk factors for heart diseases. Additionally, the lack of awareness about preventive measures, limited access to quality healthcare, and inadequate screening programmes further exacerbate the problem.

Initiating public awareness campaigns to educate individuals about the importance of a healthy lifestyle, early detection, and timely treatment can significantly reduce the burden of heart diseases. Educational programmes should target both urban and rural populations, emphasising the benefits of regular exercise, a balanced diet, and smoking cessation.

Regular exercise is essential for a healthy heart. It helps to improve blood circulation, reduce blood pressure, and maintain a healthy weight. It is recommended to carry out at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, five days a week. A healthy diet is vital for a healthy heart. Consuming a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can help maintain optimal cholesterol levels, blood pressure, and body weight. Limiting the intake of processed foods, sugary beverages, and excessive salt is equally important.

Chronic stress can have detrimental effects on heart health. Implementing stress management techniques like meditation, yoga, deep breathing exercises, or engaging in hobbies can help reduce stress levels and promote a healthy heart. Smoking is a significant risk factor for heart disease. Quitting smoking can reduce the risk of heart disease and improve overall health. Excessive alcohol consumption can increase blood pressure and contribute to heart disease. Therefore, limiting alcohol consumption to one drink per day for women and two drinks per day for men is suggested.

Lack of sleep can increase the risk of heart disease. Sleep deprivation has been linked to an increased risk of heart disease. Prioritising quality sleep by maintaining a consistent sleep schedule, creating a relaxing sleep environment, and avoiding excessive caffeine and electronic device usage before bed can significantly contribute to heart health.

Timely intervention

Regular check-ups with healthcare professionals are essential for maintaining a healthy heart. Routine screenings, such as blood pressure, cholesterol, and blood sugar tests, can help identify any potential risks or early signs of heart disease. Timely intervention and appropriate treatment can prevent further complications and ensure a healthy heart. Implementing regular screening programmes to identify individuals at risk of heart diseases can help in early detection and intervention. This can be achieved through collaborations between the government, non-governmental organisations, and private healthcare providers.

Enhancing the capacity of healthcare facilities, particularly in rural areas, is crucial. This includes improving access to diagnostic tools, medications, and specialised cardiac care. Investing in training healthcare professionals to manage heart diseases effectively is also essential. The government should prioritise heart disease prevention and control by formulating policies that promote healthy lifestyles, regulate the food industry, and encourage physical activity. Taxation on tobacco and unhealthy food products can also be considered to discourage their consumption.

Encouraging research on heart diseases specific to the Nepali population can provide valuable insights into the underlying causes and effective interventions. Collaboration with international organisations and experts can help in implementing evidence-based strategies. In conclusion, maintaining a healthy heart requires a combination of healthy lifestyle habits. Lastly, it is largely up to us to adopt healthy lifestyles and reduce the risk of heart disease and improve overall health and well-being.

(Dr. Lohani is the executive director at the Health Concern. lohanis@gmail.com)