Prevent heart disease: warning signs and actions
Heart health refers to the condition and function of the heart and blood vessels. A healthy heart supplies the body with oxygen and nutrients efficiently. Problems in this area can lead to serious diseases that may significantly impair daily life. Cardiovascular diseases can even be life-threatening and are among the most common causes of death worldwide (WHO, 2024). One reason for this may be that early warning signs often go unnoticed, as symptoms typically appear only during acute events such as heart attacks or in advanced stages of disease. Regular heart health checkups are therefore essential to detect risk factors or existing conditions at an early stage.
Table of Contents
- What are the functions of the heart?
- Common heart diseases and their impact on life
- Typical signs of heart problems
- Tips for improving heart health
- Summary
What are the functions of the heart?
The heart works like a pump, supplying the entire body with blood, oxygen, and nutrients. It contracts rhythmically to send oxygen-poor blood to the lungs, where it becomes oxygen-rich, and then circulates it throughout the body. It also regulates blood pressure, ensuring that the organs and tissues are optimally supplied through these constant functions. Our heart serves as the “engine” that is essential for sustaining life and providing the body with vital energy (Cleveland Clinic, 2024).
Key risk markers for heart health
Important markers for assessing heart health include medical values such as troponin, which may indicate damage to the heart muscle, as well as indicators that point to specific risk factors. These include:
- Blood pressure: Chronically high blood pressure can place significant strain on the heart and blood vessels, increasing the risk of developing heart disease.
- Cholesterol: Particularly LDL cholesterol, also known as the “bad” cholesterol, can lead to plaque buildup in the arteries, raising the risk of cardiovascular disease. HDL cholesterol, or “good” cholesterol, helps remove excess cholesterol from the arteries and protects against heart disease.
- Blood sugar: Persistently elevated blood sugar levels, commonly found in prediabetes and diabetes, can damage blood vessels, place stress on the heart, and increase the risk of cardiovascular disease.
- Inflammatory markers: C-reactive protein (CRP) is an inflammation marker that rises in the presence of inflammation. Inflammation can damage the inner walls of blood vessels, promoting the formation of dangerous plaques and increasing the risk of cardiovascular diseases such as atherosclerosis.
Source: Mayo Clinic, 2023
Common heart diseases and their impact on life
| Heart Disease | Description |
|---|---|
| Coronary artery disease | Narrowing of the heart arteries due to plaque buildup, impairing blood flow to the heart. |
| Heart attack | A blockage of a blood vessel causing damage to the heart muscle due to lack of oxygen. |
| Heart failure | A condition in which the heart no longer pumps efficiently, leading to fluid retention and shortness of breath. |
| Arrhythmias | Irregular heartbeats that can range from harmless to life-threatening. |
| Heart valve disorders | Malfunctions of the heart valves, disrupting blood flow within the heart and reducing its efficiency. |
Sources: CDC, 2023; Mayo Clinic, 2022
These diseases represent serious health risks and highlight the importance of heart health. They can significantly impair quality of life and may even lead to life-threatening conditions. Proactive monitoring of heart health and regular medical checkups are therefore crucial to reduce the risk of these diseases.
Want to assess your own risk?
If you want to assess your own heart disease risk, Homed-IQ tests offer a convenient way to check important heart health markers from home. The blood sugar test provides insights into your blood sugar levels over the past three months, and the cholesterol & lipids test measures LDL, HDL, total cholesterol, and triglycerides—offering valuable information on potential cardiovascular risks. The heart disease blood test provides a detailed analysis of several markers important for assessing heart health.
Typical signs of heart problems
Heart problems can present in various forms, and symptoms are often subtle and diverse. They may also differ between men and women: while men more commonly experience classic chest pain, women often show atypical symptoms such as fatigue, back pain, or nausea. Common symptoms of heart disease include:
- Fatigue and weakness
- Shortness of breath
- Fluid retention
- Irregular heartbeat
- Dizziness
- Cold extremities
Tips for improving heart health
Lifestyle can have a significant impact on heart health, and many aspects of it can be consciously influenced. However, these changes often involve habits that have developed over a long period, which can make them difficult to break. Below are the most important tips for improving heart health. It's helpful to start small and not try to implement all recommendations at once.
Nutrition
A heart-healthy diet includes a variety of fresh fruits and vegetables, as they are rich in essential vitamins, minerals, and antioxidants (such as vitamin C, potassium, and beta-carotene) that reduce inflammation and support heart health. Examples of important fruits and vegetables include berries, citrus fruits, bell peppers, and leafy greens. Whole grains (such as oats, whole wheat, brown rice, and quinoa) and legumes (like black beans, lentils, and chickpeas) should also be part of your diet, as they provide fiber that can help lower cholesterol levels. Fatty fish like salmon, mackerel, and sardines are also good for the heart due to their high omega-3 fatty acid content. Try to avoid saturated fats and trans fats found in processed foods and fast food, as they increase the risk of heart disease (Mayo Clinic, 2024).
Physical activity
Exercise strengthens the heart muscle, improves circulation, and helps control weight, blood pressure, and cholesterol levels. Moderate-intensity exercise, such as brisk walking, swimming, or cycling, can already offer significant benefits for the heart. It is recommended to engage in at least 150 minutes of moderate exercise per week. Even light activity can positively affect heart health if more intensive exercise is not possible. Always start slowly and seek medical advice when needed (Heart Foundation, 2024).
Stress management
Chronic stress increases blood pressure, leads to inflammation, and is associated with low HDL cholesterol, all of which raise the risk of cardiovascular disease. Stress-reduction techniques can include meditation, yoga, breathing exercises, or personal relaxation methods that help lower stress hormones like cortisol and reduce blood pressure. Since stress often leads to unhealthy behaviors such as emotional eating, sleep deprivation, and physical inactivity, stress management is crucial for heart health. Professional help can also be beneficial if stress is a persistent issue in your life (American Heart Association, 2023; John Hopkins, 2024).
Alcohol and smoking
Smoking and alcohol consumption can pose significant risks to heart health. Smoking not only damages blood vessels but also leads to high blood pressure and an increased heart rate. Moreover, chemicals in cigarette smoke promote the formation of blood clots. Smokers have at least twice the risk of heart attack, stroke, and other conditions compared to non-smokers. Alcohol should only be consumed in moderation, as excessive intake can lead to high blood pressure and heart rhythm disorders, making it a risk factor for cardiovascular disease. By quitting or reducing smoking and alcohol use, you can improve heart function and significantly lower your risk of heart disease (Heart Foundation, 2024).
Social connections
Research has shown that close social relationships can reduce the risk of numerous health problems, including heart disease. Loneliness, on the other hand, is linked to a higher risk of cardiovascular disease. One reason for this may be that loneliness is associated with unhealthy behaviors and mental health issues such as depression and negative thought patterns. Staying closely connected with family and friends reduces stress and thus also has a positive impact on heart health. Therefore, nurture active social connections and seek support if you feel lonely (Xia & Li, 2018, CDC, 2023).
Summary
A healthy heart is essential for supplying the body with oxygen and nutrients and for preventing life-threatening diseases. High blood pressure, elevated LDL cholesterol, and blood sugar are key risk factors that should be monitored regularly. A healthy diet, regular physical activity, and avoiding smoking and excessive alcohol consumption can greatly improve heart health. Preventive check-ups help detect existing risks early and take appropriate preventive measures.
