Heart health refers to the overall condition and functioning of the heart and blood vessels. Heart is a strong muscle that pumps blood to your body. A normal, healthy adult heart is about the size of your clenched fist. It pushes millions of gallons of blood to every part of the body. This steady flow carries with it oxygen, fuel, hormones, other compounds, and a host of essential cells.
As human heart have 4 chambers different parts of the heart have different functions:
- The right side pumps blood to the lungs to pick up oxygen.
- The left side receives oxygen-rich blood from the lungs and pumps it through arteries throughout the body.
- An electrical system in the heart controls the heart rate (heartbeat or pulse) and coordinates the contraction of the heart’s top and bottom chambers.
In today’s fast-paced work, cardiovascular health often take a backseat; the reason is convenience. Processed snacks, sedentary lifestyle and stress have all contributed to the cardiovascular diseases.
Heart changes with age
- Reduced Maximum Cardiac Output
The total amount of blood the heart can pump per minute decreases with age. - Slower Recovery after Exertion
Recovery time after physical activity or stress is longer due to decreased heart efficiency. - Increased Risk of Atherosclerosis
Fat and cholesterol buildup in arteries becomes more common, narrowing arteries and increasing heart disease risk. - Blood Vessels Stiffen
Arteries lose elasticity, increasing blood pressure and workload on the heart (arteriosclerosis). - Less Efficient Oxygen Use
Muscle tissue, including the heart, gets less efficient at using oxygen, making endurance more difficult.
WHO on Heart Attacks and Cardiovascular Disease
Leading global killer: Cardiovascular diseases (CVDs) cause nearly 17.9 million deaths annually, representing about 32% of all deaths worldwide. Ischaemic heart disease (primarily heart attacks) accounts for ~13% of deaths globally and has risen from 7 million annual deaths in 1990 to approximately 9.1 million in 2021
What the WHO Recommends
- Behavioral changes: healthier diets, physical activity, quitting tobacco, limiting alcohol, reducing salt
- Reduce environmental risks: improve air quality
- Health system actions: identify at-risk individuals, offer medications, and support in primary care
In recent times the prevalence of heart diseases related deaths increases. Chest pain is not always the main warning sign of a heart attack, so be aware of other possible symptoms:
- Crushing chest pain or pressure in the center or left side of the chest
- Pain, numbness, and/or tingling in the shoulders, arms, neck, jaw, or back
- Shortness of breath when active, at rest, or while lying flat
- Fainting, lightheadedness, or sudden dizziness
- Rapid or irregular heartbeat
- Cold sweats
- Nausea, vomiting, or stomach upset
- Tiredness or fatigue
- Weakness
- Anxiety
Seek for medical help as soon as possible
Heart Health for Women
To understand better abouth the heart health for women (Click here)
To understand better abouth the heart health for women. Heart disease not only affects men, the most common symptom for both women and men is chest discomfort, you can have a heart attack without experiencing chest pain or pressure. Women are more likely to have other symptoms such as back pain, jaw pain, shortness of breath, indigestion, and nausea or vomiting.
Heart Health for Women From the FDA Office of Women’s Health
Essential Medical Tests for Heart Health
Medical tests is crucial for early detection, prevention, and management of cardiovascular disease. A structured list of the most important tests, what they measure, and why they matter. (click on the tests to see the details)
Blood Pressure Test
Purpose: Measures the force of blood against your artery walls.
Normal: Around 120/80 mmHg
Why it matters: High blood pressure (hypertension) damages arteries and increases heart attack and stroke risk.
Lipid Profile (Cholesterol Test)
Tests Include: Total Cholesterol, LDL (“bad” cholesterol), HDL (“good” cholesterol), Triglycerides
Why it matters: Abnormal cholesterol levels lead to plaque buildup in arteries (atherosclerosis).
Blood glucose / HbA1c
Fasting Blood Sugar or HbA1c (3-month average)
Why it matters: High blood sugar damages blood vessels and increases risk of heart disease—even before diabetes is diagnosed.
Electrocardiogram (ECG/EKG)
What it does: Measures electrical activity of the heart.
Detects: Irregular heartbeat (arrhythmias), heart attacks (current or past), heart enlargement.
Non-invasive and often used for routine screening.
Echocardiogram
What it is: Ultrasound of the heart.
Shows: Heart structure, valve function, pumping strength (ejection fraction).
Useful in diagnosing heart failure, valve disease, and congenital defects.
Stress Test (Treadmill or Pharmacological)
Measures heart’s performance under stress (exercise or medication).
Detects coronary artery blockages, especially if symptoms like chest pain are present.
High-Sensitivity C-Reactive Protein (hs-CRP)
Marker of inflammation in the body.
High levels = higher risk of atherosclerosis and heart attack.
NT-proBNP or BNP
Marker for heart failure.
Elevated levels indicate fluid overload or weakened heart pumping ability.
Calcium Score (CT Coronary Calcium Scan)
CT scan that detects calcium deposits in coronary arteries.
Scores the amount of plaque buildup, which correlates with heart attack risk.
Troponin Test
Measures levels of cardiac enzymes released during a heart attack.
Used in emergency settings to diagnose myocardial infarction (MI).
Optional But Useful Tests
| Test | Use |
|---|---|
| Homocysteine | Elevated levels linked to heart disease risk. |
| Lipoprotein(a) | Genetic risk marker for early heart disease. |
| Carotid Ultrasound | Checks for plaque buildup in neck arteries. |
| Ankle-Brachial Index (ABI) | Detects peripheral artery disease (PAD). |
Consult your doctor about these tests.
10 healthy ways to improve heart health
Eat a Heart-Healthy Diet
Focus on:
- Fruits & Vegetables (5+ servings/day)
- Whole Grains (brown rice, oats, quinoa)
- Healthy Fats (avocados, nuts, olive oil)
- Lean Protein (fish, legumes, skinless poultry)
Avoid: Trans fats, refined carbs, sugary drinks, excessive salt.
Exercise Regularly
Aim for 150 minutes/week of moderate activity (like brisk walking) or 75 minutes of vigorous activity.
Add muscle-strengthening exercises 2x/week.
Benefits: Lowers blood pressure, strengthens heart muscle, improves cholesterol.
Quit Smoking
Smoking damages arteries, increases blood pressure, and doubles the risk of heart attack.
Quitting significantly reduces risk within 1 year and almost completely within 5–15 years.
Manage Stress Effectively
Chronic stress increases cortisol and raises heart rate and BP.
Practice: Hobbies & nature walks, Meditation ,Yoga, Deep breathing exercises
Get Quality Sleep
Aim for 7–9 hours per night.
Poor sleep is linked to high BP, obesity, and heart rhythm issues.
Tips: Maintain regular sleep-wake times, avoid screens before bed.
Reduce Sodium Intake
High sodium increases blood pressure.
Recommended: Less than 2,300 mg/day, ideally around 1,500 mg/day.
Avoid canned foods, chips, packaged snacks.
Monitor Your Blood Pressure, Sugar, and Cholesterol
Check levels regularly—silent issues like hypertension or prediabetes can cause long-term damage.
Early detection helps with timely lifestyle or medication changes.
Stay Hydrated
Water supports blood volume and reduces strain on the heart.
Avoid sugary drinks and limit caffeine/alcoho
Maintain a Healthy Weight
Excess fat, especially abdominal, increases risk of heart disease.
Even 5–10% weight loss can reduce heart strain and improve BP and cholesterol
Know your family history and get screened
If heart disease runs in your family, get regular checkups starting early.
Genetic predisposition + unhealthy lifestyle = high risk.
DON’T WORRY ABOUT THE EXERCISES MUST READ: Zone 2 Cardio training: Reasons to do it.
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