8 Signs of A Healthy Heart
1. You do not Smoke
Smoking increases the risk of heart disease by two times and four times the risk of early onset stroke: cardiac and cerebral. It also increases blood pressure levels, heart rate, atherosclerosis, and thrombosis, which leads to blockage and clot formation in the arteries. According to the American Heart Association (AHA), quitting smoking can cut off your heart disease by half. Also, it can reduce the risk of death and heart attacks by heart diseases by 50%.
2. You have a Healthy Weight
Obesity may increase blood pressure and blood sugar levels and increased cholesterol levels which further leads to an increased risk of cardiac events. According to the World Health Organization (WHO), being obese means having a Body Mass Index (BMI) greater than or equal to 30.
3. You do not have High Blood Sugar Levels
When the body cannot produce or efficiently use insulin, it results in increased blood sugar levels. “People with Diabetes (PwD) have the risk of diabetic cardiomyopathy and Coronary Artery Disease (CAD), which are severe complications of diabetes and leading causes of heart failure in diabetes patients, “said Dr Jhamb. Blood sugar levels for adults should be between 80 and 130 mg/dL before eating and less than 180 mg/dL two hours after eating.
4. You Have A Healthy Blood Pressure
High blood pressure (hypertension) is a serious medical condition which can significantly increase the risk of heart and brain strokes, kidney and other diseases. Start by checking your blood pressure levels if you suspect a problem. If your blood pressure falls within the normal range, you should continue following heart-healthy habits like exercising and maintaining a balanced diet. If you have blood pressure readings below 120/80 mmHg, consider it normal. However, if the blood pressure rises, it is important to consult with your doctor to avoid complications.
5. Your Cholesterol Levels are Normal
Cholesterol levels play an important role in predicting your heart health. “This means keeping Low-Density Lipoprotein (LDL), or ‘bad’ cholesterol, low and High-Density Lipoprotein (HDL), or ‘good’ cholesterol, high. When LDL and triglyceride levels are high, and HDL levels are low, fatty deposits can build up in the arteries, restricting blood flow and increasing the risk of heart attack,” explained Dr Jhamb.
6. You are Physically Active
Regular physical activity, such as walking, running or swimming can significantly help lower your risk of a heart attack. On the other hand, a sedentary lifestyle or little to no movement can put you at risk of obesity and heart disease.
7. You have A Healthy Diet
Eating a balanced diet rich in fruits, vegetables, whole grains and lean proteins can help lower your risk of heart disease and can also help you keep your weight in check. According to a 2023 study, the most effective heart-healthy diets are the Mediterranean, DASH, and plant-based diets. These diets prioritise fruits, vegetables, nuts, legumes, and whole grains.
8. You Manage Stress Effectively
You may be at greater risk of heart disease if you suffer from chronic stress. According to the University of Rochester Medical Center (URMC), high levels of cortisol (stress-producing hormone) can raise your cholesterol, blood sugar, and blood pressure levels. Hence, practising stress-reducing techniques like meditation, yoga or deep breathing exercises can help mitigate this risk.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]
