Simple lifestyle changes for a stronger heart

Heart disease is one of the leading causes of death in South Africa, and many people are unaware of the risks they face.
Cardiovascular diseases can develop over time due to lifestyle choices, genetics, and underlying health conditions. However, with the right information and proactive steps, many cases of heart disease can be prevented or managed effectively.

Dr Robert Routier, a cardiologist at Netcare Olivedale Hospital, stressed the importance of caring for one’s heart. “Every day, small actions can contribute to better heart health. It’s not just about diet and exercise, many other factors play a role,” he said.

Read more: All about Rheumatic Heart Disease in children

Many people do not realise they have a heart problem until they experience symptoms such as chest pain, shortness of breath, or dizziness. According to Routier, it is crucial to be aware of the risk factors and symptoms associated with heart disease.

He lists several key risk factors, including:

• Family history of heart disease: If close relatives have suffered from heart conditions, the likelihood of developing similar issues increases.
• Diabetes: High blood sugar levels can damage blood vessels and increase the risk of heart disease.
• High cholesterol: Excess cholesterol can lead to plaque build-up in the arteries, restricting blood flow to the heart.
• Obesity: Being overweight puts extra strain on the heart and can contribute to high blood pressure and diabetes.
• High blood pressure (hypertension): High blood pressure can damage arteries and increase the risk of heart attacks and strokes over time.
• Smoking: Tobacco use harms blood vessels and significantly raises the risk of cardiovascular diseases.
• Sedentary lifestyle: Lack of physical activity weakens the heart and makes it harder for the body to regulate blood pressure and cholesterol levels.

Routier urged people to pay attention to potential warning signs of heart problems. “Many people dismiss chest discomfort as heartburn, but this could be a serious mistake.”

Common symptoms of heart-related issues include:

• Chest pain or discomfort: This can range from mild pressure to severe pain and should never be ignored.
• Shortness of breath: Struggling to breathe, especially during routine activities, may signal heart trouble.
• Fatigue: Feeling excessively tired without a clear reason can be linked to poor heart function.
• Pain in the arms, jaw, or back: Sometimes, heart problems cause discomfort in areas beyond the chest.
• Dizziness or fainting: This can indicate poor circulation due to heart disease.

If these symptoms occur, seeking medical attention immediately can be life-saving.

Also read: Netcare Olivedale promotes heart health with awareness event

The importance of regular health screenings

Regular check-ups play a vital role in detecting heart problems early. A general practitioner (GP) or cardiologist can assess heart health using tools such as:

Electrocardiogram (ECG): This test records the heart’s electrical activity and can detect irregularities.

Blood tests: Cholesterol, blood sugar, and other markers can indicate cardiovascular risks.

Blood pressure monitoring: Keeping track of blood pressure levels helps in the early detection of hypertension.

“Many heart issues can be managed if detected early. It’s always better to have a check-up rather than ignore warning signs.”

Steps to improve heart health

Making small but consistent changes to one’s lifestyle can have a significant impact on heart health. Routier recommends the following:

• Exercise regularly

Engaging in at least 40 minutes of moderate exercise daily strengthens the heart and improves circulation. Activities such as brisk walking, jogging, cycling, and swimming are great options.

• Manage stress

Chronic stress increases cortisol levels, which can contribute to high blood pressure and other heart issues. Mindfulness techniques, meditation, and a healthy work-life balance can help manage stress effectively.

• Maintain a healthy weight

Excess weight puts additional strain on the heart. Eating balanced meals and staying active are essential for maintaining a healthy weight.

• Prioritise regular health screenings

Routine check-ups help detect problems early, making them easier to manage. Testing for cholesterol, blood pressure, and glucose levels should be done at least once a year.

• Improve daily physical activity

Apart from structured exercise, incorporating movement into daily life is beneficial. Small actions, such as taking the stairs instead of the lift, walking instead of driving short distances, and stretching throughout the day, can improve heart health.

• Eat a heart-healthy diet
• Nutrition plays a crucial role in preventing heart disease. A heart-friendly diet includes:
• Fresh fruits and vegetables: High in vitamins, minerals, and antioxidants that support heart health.
• Lean proteins: Fish, chicken, beans, and nuts are good sources of protein without unhealthy fats.
• Whole grains: Brown rice, quinoa, and whole-wheat bread provide essential nutrients and fibre.
• Healthy fats: Avocados, nuts, and olive oil help reduce bad cholesterol.

Foods to limit include:

Processed foods: High in sodium and unhealthy fats, they can increase heart disease risk.

Sugary drinks and snacks: Excess sugar intake contributes to obesity and diabetes.

Alcohol: Drinking in excess can raise blood pressure and damage the heart over time.

• Get quality sleep

Lack of sleep can contribute to heart disease. Adults should aim for seven to nine hours of sleep each night. Those who snore loudly or have trouble breathing while sleeping should consult a doctor, as this could indicate sleep apnoea, a condition linked to heart problems.

Routier encouraged the community to attend health awareness events to learn more about heart disease and prevention. “Raising awareness can save lives. The more people understand the risks, the more proactive they can be about their health.”

He urged everyone, regardless of age, to take heart health seriously. “It’s never too early or too late to make positive changes. Prevention is always better than treatment.”

People can protect their hearts and enjoy a healthier, longer life by taking simple steps daily. The community is encouraged to seek regular check-ups, stay active, and adopt heart-friendly habits to reduce the risk of cardiovascular disease.

Follow us on our Facebook, X, Instagram and TikTok pages. Join our WhatsApp group for any story ideas you may have.

Related article: Pompe Disease – Early diagnosis and treatment