Seven alterations to your lifestyle or habits that could considerably decrease your likelihood of developing heart disease.
Living a modern life takes a toll on your heart health. We're seated for extended hours (nine on average daily) and often overwhelmed with stress, linked to chronic inflammation – a key risk factor for heart disease. Our diets, rich with ultra-processed foods, also add to the stroke risk.
Heart disease is the world’s leading cause of death, responsible for 13% of all deaths globally according to the WHO. Matters get worse as research indicates heart disease risk is on the rise with each new generation. Middle-aged and elderly people today have up to 1.5 times higher chances of developing heart disease at the same age as their grandparents.
Rising obesity rates contribute to this trend but a Harvard Medical School study suggests even individuals with a normal BMI could be at risk due to hidden ‘fatty muscles’. After studying 700 people hospitalized for shortness of breath, the scientists discovered that those with higher amounts of fatty deposits in their muscles were more prone to heart damage in the tiny blood vessels supplying the heart.
Six years later, these individuals were more likely to be hospitalized for heart disease and faced a higher risk of premature death. New risks for your heart seem to emerge every month, yet so does new evidence of the benefits of keeping your heart healthy.
One intriguing study at University College London has found that having a healthy heart at 50 can lower your overall risk of developing dementia, even if cognitive decline is already present. Similarly, better heart health has been linked to improvements in mental resilience, overall life satisfaction, and potentially even slowing ageing.
According to the Journal of the American Heart Association, embracing 'heart healthy' habits could keep your body biologically young, as measured by DNA methylation, while your candles keep multiplying. Here are some simple habits to maintain a healthy heart:
- Take exercise snacks: If breaking up your workouts into shorter, more manageable sessions sounds more feasible than a single, longer session, science is on your side. A meta-analysis from Ulster University found that accumulating the same total amount of moderate-to-vigorous exercise throughout the day offers similar benefits for heart health.
- Prioritize quiet sleep: Nighttime noise can disturb your sleep, impacting both your heart and overall health. If you live in a noisy area, consider wearing earplugs, as a study suggests doing so can show benefits in as little as a week.
- Sing your heart out: Singing for just 14 minutes a day could have a similar positive impact on your heart rate variability as light exercise. Not only this, but group singing has been found to enhance emotional wellbeing and collective rhythm, reducing stress and anxiety – factors that all contribute to cardiovascular disease prevention.
- Focus on gut health: Recent research has revealed a connection between gut microbiota and fatty deposits in the arteries. To maintain a diverse gut microbiota – which is key for optimal heart health – follow a Mediterranean-style diet rich in fruits, vegetables, fish, whole grains, and olive oil.
- Embrace social interaction: Loneliness is associated with an increased risk of coronary heart disease and heart failure, according to a major meta-analysis conducted by the University of York. To combat this, engage in Small Acts of Kindness daily, volunteer, or join a community group to foster connections and reduce feelings of loneliness.
- Take care of your teeth: Gum inflammation can lead to chronic inflammation and atherosclerosis, increasing the risk of cardiovascular disease. To avoid this, floss at least once a week, and maintain good oral hygiene to prevent gum inflammation.
Remember, these tips are designed to complement – not replace – other heart-healthy habits like quitting smoking, eating less junk food, and reducing alcohol intake. An ounce of prevention truly is worth a pound of cure when it comes to your heart health.
- The link between chronic inflammation and heart disease is well-established, with stress being a significant contributor.
- Heart disease, the world's leading cause of death, claims 13% of all global lives according to the WHO, and its risk appears to be escalating with each new generation.
- Obesity rates are a factor in this trend, but a study from Harvard Medical School suggests that individuals with a normal BMI could still be at risk due to hidden 'fatty muscles'.
- After examining 700 people hospitalized for shortness of breath, scientists found that those with higher amounts of fatty deposits in their muscles were more susceptible to heart damage.
- Over six years, these individuals were more likely to be hospitalized for heart disease and faced a higher risk of premature death.
- Research at University College London has discovered that having a healthy heart at 50 can lower your overall risk of developing dementia, even if cognitive decline is already present.
- More promising findings link better heart health with improved mental resilience, increased life satisfaction, and potentially slowed ageing.
- Embracing 'heart healthy' habits, as outlined by the Journal of the American Heart Association, could keep your body biologically youthful, delaying the progression of chronic diseases.
- Incorporating exercise snacks, prioritizing quiet sleep, and taking care of your teeth are just a few easy habits for maintaining a healthy heart and reducing the risk of heart disease.
- In tandem with quitting smoking, reducing alcohol intake, and consuming less junk food, focusing on gut health, social interaction, and mental wellness can further bolster your heart health and contribute to overall health and wellness.
