By Gaelle Hachem | Staff Writer
The Foundations of Cardiovascular Wellness:
Before we look into the emotional aspects of the heart, it is important to establish and recognize the scientific underpinnings of heart health. Unfortunately, according to the World Health Organization, cardiovascular diseases rank as the leading cause of mortality worldwide, with 17.9 million people dying every year. Looking at the bright side, and luckily enough, multiple risk factors for heart disease are within our control and can be altered through lifestyle choices and by practising certain healthy habits! Here are a couple of beneficial practices that you can adopt to promote heart health:
Keep an eye on your diet!
What you eat matters, especially for your cardiovascular well-being! There is an endless list of foods that you can incorporate into your diet that can help you control your blood pressure, cholesterol and triglyceride levels, and relieve inflammations. Some of these foods include:
- Leafy greens like spinach, since they’re rich in vitamin K, which plays a role in artery protection.
- Whole grains like oats and quinoa can reduce the risk of strokes.
- Avocados are rich in healthy fats and can help with the regulation of cholesterol and triglyceride levels.
- Fatty fish like tuna and salmon are incredibly healthy for your heart. They contain “omega-3 fatty acids” which can control blood sugar levels and blood pressure.
- Dark chocolate (with at least a 70% cocoa content) is full of antioxidants which can prevent plaque formation around the coronary arteries.
However, some foods should be avoided to keep our hearts beating. Cardiologists recommend staying away from processed meats like hot dogs, fried foods like french fries, and baked goods like bread and cookies. While these may sound delicious, they are unfortunately full of saturated and trans fats, and contain a high amount of salt and sugar, which are all factors that increase cardiovascular diseases. Avoiding them completely is a hard challenge for all of us, thus moderation is key! Also, opting for healthier alternatives, like baking instead of frying, can be a solution for your cravings. It allows you to enjoy the same foods with almost the same delicious taste and avoid many heart problems.
Keep moving!
Regular physical activity is another crucial component of cardiovascular health. Around 150 minutes of moderate-intensity exercises (like hiking, cycling, and dancing) or 75 minutes of vigorous-intensity activity (like running and swimming) are recommended weekly. Small actions like taking the stairs instead of the elevator can also improve our cardiac function. Studies have shown that exercise promotes an increase in blood circulation by as much as 25%! An active lifestyle helps the blood vessels to expand and gain more flexibility. It also enlarges the chambers of the heart, leading to improved heart relaxation and more efficiency in pumping blood within the body with reduced effort. Simply said, movement is medicine for the heart, and everyone is encouraged to avoid a sedentary lifestyle and embrace a more active one!
The Heart-Mind Connection:
One common misconception is that stress and other emotions have little impact on our physical health, particularly our heart. However, the truth is far more profound – the heart and the mind share an intricate connection. In fact, negative emotional states such as depression, anxiety, loneliness, anger, and persistent stress can significantly heighten the risk of heart disease or worsen existing heart conditions over time.
With Valentine arriving very soon, it is the perfect time to ask this question: Ever heard of “the broken heart syndrome”? This condition, also known as stress-induced cardiomyopathy, is a proof of the profound influence our emotions wield over our cardiovascular health. It is often triggered by emotionally traumatic events like divorce, betrayal, romantic rejection or the loss of a loved one. It is manifested as a temporary enlargement of a portion of the heart, which ends up not pumping correctly and its common symptoms include angina (chest pain), abnormal heartbeats, and shortness of breath. Thus, cultivating emotional wellness is essential for overall heart health. Surrounding yourself with positive relationships and finding healthy outlets to express your emotions can all contribute to a resilient heart!
To conclude, let’s not only celebrate love but also honour the beating heart that sustains us. By nourishing our bodies with wholesome foods, embracing an active lifestyle, and nurturing our emotional well-being, we can pave the way for a lifetime of cardiovascular wellness. Let’s also remember a crucial truth: we are all loved and worthy of love. Whether surrounded by a romantic partner, friends, or family, our hearts are filled with love and deserving of care. And if ever faced with emotional or physical challenges, let’s not hesitate to seek help and support!
References
https://www.who.int/health-topics/cardiovascular-diseases#tab=tab_1
https://www.healthline.com/nutrition/heart-healthy-foods
https://www.lifespan.org/lifespan-living/top-foods-cardiologists-want-you-avoid-healthy-heart
https://www.health.harvard.edu/heart-health/the-many-ways-exercise-helps-your-heart
https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/#:~:text=Vigorous%20intensity%20activity%20makes%20you,minutes%20of%20moderate%20intensity%20activity
https://www.eehealth.org/blog/2019/03/emotions-heart-health/#:~:text=The%20heart%20and%20the%20mind,negative%20emotions%20affect%20heart%20health%3F
https://www.heart.org/en/health-topics/cardiomyopathy/what-is-cardiomyopathy-in-adults/is-broken-heart-syndrome-real