6 Signs of a Heart Attack
May 25, 2022
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September 2, 2024
Cardiovascular health is often ignored until the situation reaches an extreme like being off to the theatre with all protocols or avoiding the doctor. Dr. Manjinder Sandhu urges that it is necessary to change some of the habits, in order to be not only heart-healthy, but also to enhance one’s quality of life. From the food you eat to the way you manage stress, there are practical steps everyone can take to support heart health- and they're easier than you might think.
Living a heart-healthy life goes beyond simply avoiding fast food or running a couple of miles. It’s about being mindful of how your daily habits- what you eat, how you move, how you handle stress—affect your heart. It’s a complete lifestyle shift that helps reduce the risk of heart disease and other health problems. So, if you’re wondering how to have a healthy heart, start by making small changes that lead to big improvements in how your heart functions.
A heart-healthy life includes making smart food choices, exercising regularly, managing stress, and steering clear of bad habits like smoking and excessive alcohol. These might seem like obvious things, but they’re the foundation for a healthier heart.
What you put on your plate has a direct impact on your heart. It’s easy to overlook this, but your diet is one of the most important factors when it comes to preventing heart disease. So, what should you eat for a healthier heart?
Start by incorporating heart-healthy meats like lean poultry, turkey, and fatty fish into your meals. Add more heart-healthy veggies like spinach, broccoli, and carrots, which are packed with nutrients your heart craves. If you’re not a fan of vegetables, consider trying different ways to cook them- roasting, grilling, or adding them to smoothies can make a huge difference in taste and texture.
Now, it’s equally important to avoid the worst foods for heart health. Trans fats, processed junk, and sugar-loaded snacks top the list. These foods contribute to high triglycerides, which can lead to heart issues. If you notice signs and symptoms of high triglycerides, like chest pain or shortness of breath, it’s time to rethink your diet.
And for those of you who love your coffee or spicy foods, be aware that these can be foods that raise heart rate. Moderation is key here—you don’t need to cut them out entirely, but keep an eye on how they affect your body.
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We all know exercise is good for us, but when it comes to heart health, it’s not just about burning calories or fitting into your jeans. The right kind of physical activity can help keep your heart strong and reduce the risk of heart disease.
Cardio exercises, like running, cycling, and swimming, are great for keeping your heart in shape. But if you’re new to working out or looking to up your fitness game, you might be wondering how to improve cardio fitness without overdoing it.
Start with the basics: walking. It’s simple, free, and one of the best things you can do for your heart. If you’re ready to take it up a notch, try these 5 best exercises to strengthen your heart: weight training, swimming, cycling, yoga, and yes, walking. And don’t shy away from tough workout sessions that involve high-intensity interval training (HIIT) if you need an additional boost.
On a more general note, aim to carry out a minimum of 150 minutes worth of physical activities on a weekly basis. If you find yourself feeling heart palpitations after exercising, that is your body telling you its time to go contact your doctor. Keep in mind that it is better to be persistent than to overexert oneself.
Let’s face it—stress is a part of life. But when it comes to your heart, too much stress can be dangerous. Long-term stress can lead to conditions like stress-induced heart attack, so it’s crucial to manage your stress before it becomes a real problem.
You might be asking, can stress cause a heart attack? Yes, it absolutely can. Learning to recognize signs stress is affecting your heart, like heart palpitations, an increased heart rate, or high blood pressure, is key. If you start to notice these symptoms, it’s time to implement stress-relieving practices like meditation, yoga, or even just taking a few deep breaths throughout the day.
Tackling stress head-on is one of the most effective ways to keep your heart healthy.
You’ve probably heard this a thousand times, but it bears repeating: smoking and heart failure go hand-in-hand. Smoking increases heart rate, and over time, it damages your blood vessels, making it harder for your heart to do its job. Quitting smoking might be hard, but it’s one of the best things you can do for your heart and overall health.
Nicotine and blood pressure also have a tricky relationship. Not only does nicotine raise your blood pressure, but it can also lead to heart palpitations after smoking. If you’re noticing these symptoms, quitting isn’t just a good idea—it’s essential.
Enjoying a glass of wine or a cocktail now and then is fine for most people, but when alcohol becomes a regular habit, it can take a toll on your heart. Alcohol effects on the heart range from increased heart rate to more severe conditions like heart palpitations after drinking.
If you’re asking yourself can alcohol cause a heart attack, the answer is yes—it can. Excessive drinking raises your risk of heart disease, so moderation is key. If you notice any of the signs of heart disease from alcohol, like chest pain or a racing heart, it’s time to cut back.
One of the most overlooked aspects of heart health is sleep. A good night’s rest gives your heart time to recover from the stresses of the day. Unfortunately, lack of sleep and blood pressure are closely linked, and consistently getting less sleep than you need can lead to heart issues over time.
To optimize your heart health, aim for at least 7-8 hours of quality sleep each night. It also helps to know that the best side to sleep on for heart health is your right side, as it reduces pressure on your heart.
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If you’re living with diabetes, you know how tricky managing it can be. But did you know there’s a direct link between diabetes and heart disease? Uncontrolled blood sugar levels can damage your heart over time, leading to complications. So, keep an eye on your blood sugar to prevent issues like can high blood sugar cause chest pain and more serious heart problems.
Monitoring your diabetes and heart rate is critical. Taking steps to manage both effectively will help you maintain better long-term heart health.
When it comes to your heart, having the right support makes all the difference. Dr. Manjinder Sandhu is dedicated to helping patients adopt heart-healthy habits and guiding them through lifestyle changes that improve their overall well-being. Whether you're looking to improve your heart health or preparing for surgery, Dr. Sandhu’s approach will ensure you’re on the right path.
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