Heart disease continues to be a leading cause of death globally, but many of its risk factors can be prevented or managed with the right lifestyle choices. Dr Sudipta Mohanty, a distinguished cardiologist, emphasizes that understanding the risks to heart health is essential for taking proactive steps to protect the cardiovascular system. In his expert opinion, certain lifestyle habits and conditions are directly linked to heart disease, but with careful management, their impact can be minimized. Here are the major heart health risks and how to combat them, according to Dr. Mohanty.
1. High Blood Pressure (Hypertension)
Hypertension, or high blood pressure, is one of the most significant contributors to heart disease. It often develops silently, with no noticeable symptoms, making it critical to monitor your blood pressure regularly. Dr. Mohanty explains that uncontrolled high blood pressure can damage blood vessels and increase the risk of heart attack, stroke, and heart failure. To combat this, it’s essential to maintain a healthy lifestyle, including eating a balanced diet low in sodium, exercising regularly, managing stress, and taking prescribed medication if needed. Monitoring blood pressure regularly is key to preventing complications.
2. High Cholesterol Levels
Cholesterol, particularly high levels of low-density lipoprotein (LDL) or “bad” cholesterol, can lead to the buildup of plaque in the arteries, narrowing blood vessels and reducing blood flow to the heart. Dr Sudipta Mohanty highlights the importance of regular cholesterol screenings, as high cholesterol often shows no symptoms. To combat this risk, he recommends a heart-healthy diet, including foods like fruits, vegetables, whole grains, and healthy fats, as well as regular physical activity. In some cases, medications may be necessary to manage cholesterol levels effectively.
3. Obesity and Excess Weight
Excess weight, especially abdominal fat, is a significant risk factor for heart disease. Dr. Mohanty points out that obesity is closely linked to high blood pressure, high cholesterol, and insulin resistance, all of which increase the chances of developing cardiovascular issues. Losing weight through a combination of a healthy diet and regular exercise is one of the most effective ways to reduce heart disease risk. Even a modest weight loss can lower blood pressure, improve cholesterol levels, and enhance overall heart health.
4. Smoking
Smoking is one of the most harmful habits for heart health. Dr. Mohanty explains that smoking damages blood vessels, raises blood pressure, and increases the risk of plaque buildup in the arteries. Smoking also reduces oxygen levels in the blood, making the heart work harder. The good news is that quitting smoking offers immediate and long-term benefits for heart health, improving circulation and significantly reducing the risk of heart disease. Dr. Mohanty strongly encourages those who smoke to seek professional help in quitting.
5. Physical Inactivity
A sedentary lifestyle is another significant risk factor for heart disease. Dr. Mohanty stresses that regular physical activity is crucial for maintaining a healthy heart. Exercise strengthens the heart, improves circulation, lowers blood pressure, and helps manage weight. Dr. Mohanty recommends at least 30 minutes of moderate-intensity exercise, such as brisk walking or swimming, on most days of the week. Regular exercise not only reduces the risk of heart disease but also improves mental health and overall well-being.
6. Excessive Alcohol Consumption
While moderate alcohol consumption may have some health benefits, excessive drinking can increase blood pressure, lead to heart failure, and raise the risk of arrhythmias (irregular heartbeats). Dr. Sudipta Mohanty advises limiting alcohol intake to one drink per day for women and two drinks per day for men. Drinking excessively can also contribute to weight gain, liver disease, and high cholesterol, all of which are risk factors for heart disease.
7. Chronic Stress
Chronic stress can have a detrimental effect on heart health, as it increases levels of the stress hormone cortisol, which can raise blood pressure and promote inflammation. Dr. Mohanty explains that long-term stress can lead to unhealthy behaviors, such as overeating, smoking, or drinking alcohol, which further increase heart disease risk. Managing stress through techniques such as meditation, yoga, deep-breathing exercises, and regular physical activity can help lower the risk of cardiovascular problems.
8. Sleep Apnea
Sleep apnea, a condition where breathing repeatedly stops and starts during sleep, is another silent risk to heart health. Dr. Mohanty notes that sleep apnea is linked to high blood pressure, heart attack, stroke, and heart failure. People who snore loudly or feel excessively fatigued during the day may be at risk for sleep apnea. Treatment options, including continuous positive airway pressure (CPAP) therapy, can help manage the condition and protect heart health.
Conclusion
Dr Sudipta Mohanty advice emphasizes that many of the risks to heart health can be managed or even prevented with the right lifestyle choices. By monitoring blood pressure and cholesterol, maintaining a healthy weight, staying active, quitting smoking, managing stress, and moderating alcohol consumption, individuals can significantly reduce their risk of heart disease. Regular check-ups and screenings are also essential for early detection and proactive management of potential risks. With Dr. Mohanty’s guidance, taking control of your heart health becomes an achievable goal, leading to a longer, healthier life.