38 Irrawaddy Road #08-51, Mount Elizabeth Novena Specialist Centre, Singapore 329563
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38 Irrawaddy Road #08-51, Mount Elizabeth Novena Specialist Centre, Singapore 329563
In the fast-paced world we live in, it is easy to overlook the importance of heart health. However, taking care of your heart should be a top priority for everyone. Fortunately, maintaining a healthy heart does not require drastic changes.
By incorporating a few simple habits into your daily routine, you can significantly improve your heart’s well-being. In this article, we will explore 7 everyday habits that can help keep your heart in tip-top condition, as advised by Dr Leslie Tay, a heart specialist in Singapore.
Think of your heart not just as a muscle, but as the driving force that keeps your entire body flourishing. Each heartbeat sends oxygen-rich blood coursing through your veins, nourishing your cells and supporting your body’s vital functions. This process sustains your energy levels, supports your immune system, and keeps your brain sharp.
Your daily choices play a pivotal role in shaping the destiny of your heart health. Unhealthy habits, like leading a sedentary lifestyle, indulging in an unbalanced diet, smoking, excessive drinking, and grappling with chronic stress, can considerably raise your risk of heart disease.
Conditions such as coronary artery disease, heart failure, and arrhythmias carry serious implications, potentially endangering your life. Conversely, adopting heart-healthy habits can substantially lower your risk and improve your quality of life.
When we think of fats, negative connotations often come to mind. But the good news is not all fats are created equal. While trans fats and excessive saturated fats can indeed contribute to heart disease, healthy fats when consumed in moderation, provide essential nutrients and support various bodily functions, including heart health.
Healthy fats, also known as unsaturated fats, come in two primary forms: monounsaturated and polyunsaturated fats. These fats have been linked to numerous cardiovascular benefits, such as lowering bad cholesterol levels and reducing the risk of heart disease and stroke.
Avocados, nuts and seeds, fatty fish like salmon, and olive oil are some examples of healthy fats. Incorporate them into your diet by opting for olive oil instead of butter when cooking, for instance.
During your consultation, do not hesitate to discuss healthy fats with your heart specialist if you have any uncertainties or questions.
Your mouth is a bustling ecosystem teeming with bacteria, both good and bad. When oral hygiene falters, harmful bacteria can accumulate and lead to gum disease. Chronic inflammation in the body has been associated with an increased risk of heart disease. The same bacteria that cause gum disease can enter the bloodstream and contribute to the formation of arterial plaque, a hallmark of heart disease.
Oral bacteria that enter the bloodstream attach to the inner lining of arteries, causing damage and inflammation. Ultimately, this narrows the pathway for blood flow and increases the risk of heart attacks and strokes.
Apart from visiting your heart specialist for regular checkups, you should always brush your teeth twice a day, floss daily to remove plaque and bacteria, and schedule frequent checkups and cleanings with your dentist.
Your heart is a muscle and like any muscle, it thrives on activity. Engaging in regular physical exercise strengthens your heart muscles, enhances blood circulation, and promotes efficient oxygen delivery to your body’s tissues. This improved cardiovascular efficiency has a direct impact on your overall well-being.
Furthermore, physical activity helps lower blood pressure, reduce bad cholesterol levels, and improve good cholesterol levels. These factors collectively contribute to reducing the risk of heart attacks, strokes, and other cardiovascular conditions.
Most heart specialists recommend aiming for at least 30 minutes of moderate exercise a few times a week. Whether it is a brisk walk in the park, a leisurely bike ride, or a dance class, find an activity you enjoy that will combat your sedentary lifestyle.
Cigarette smoke contains harmful chemicals that damage blood vessels and contribute to the development of atherosclerosis — a condition characterised by the buildup of plaque in the arteries. This narrowing of the arteries restricts blood flow and increases the risk of heart disease, heart attacks, and strokes. Hence, quitting smoking is one of the most impactful decisions you can make for your heart health.
Excessive alcohol intake can also lead to high blood pressure, irregular heartbeats, and even weakened heart muscles over time. If you choose to consume alcohol, moderation is key. Guidelines generally recommend up to one drink per day for women and up to two drinks per day for men.
Consult with a heart specialist today for additional guidance on enhancing heart health beyond the recommendations of quitting smoking and reducing alcohol consumption.
Overeating can strain your heart and increase the risk of obesity, high blood pressure, and cholesterol imbalances — all risk factors for heart disease. By controlling portion sizes, you are giving your body the right amount of fuel it needs without overwhelming it.
Be aware of portion sizes, especially when dining out. Consider using smaller plates to avoid overloading your plate with more food than your body needs. Practise mindful eating where you pay attention to hunger cues and stop eating when you feel comfortably satisfied, not overly full.
When you experience stress, your body releases hormones like adrenaline and cortisol, preparing you for a “fight or flight” response. While this response is beneficial in short bursts, chronic stress can lead to prolonged hormonal imbalances that affect your heart and blood vessels. This can contribute to a range of heart issues including high blood pressure and inflammation that increase your risk of heart disease and stroke.
Heart specialists recommend engaging in relaxation techniques such as deep breathing, meditation, or yoga to manage stress effectively. Taking breaks during the day and pursuing hobbies you enjoy can also contribute to your emotional well-being.
Your heart and sleep are intimately connected. During sleep, your body repairs and regenerates itself. This process extends to your cardiovascular system, where your heart rate and blood pressure naturally adjust, allowing your heart to recover from the day’s activities.
A good night’s sleep helps regulate blood pressure, supports the heart’s ability to adapt to different stressors, and keeps inflammation in check.
Aim for 7-9 hours of quality sleep each night. Establish a bedtime routine and create a comfortable sleep environment to promote restful sleep.
It is the small, consistent actions that add up to a healthier heart and a happier you. Incorporate these habits into your daily routine, and consider scheduling regular heart screenings in Singapore to ensure that your heart remains in optimal condition.
Leslie Tay Heart Specialist Clinic is helmed by Dr Leslie Tay, a cardiologist at Mount Elizabeth Novena Hospital. The clinic provides comprehensive heart screenings and procedures for heart conditions.
