GLM TEAM 
The heart is our most important organ for keeping us alive, yet it’s also surprisingly vulnerable. Cardiovascular disease is the leading cause of death in South Africa after HIV/AIDS, and more South Africans die of cardiovascular disease than all cancers combined: each day, 215 people die from heart disease or strokes.
While these figures are high, preventing heart-related conditions is actually fairly straightforward. Forget the dramatic diet or elite fitness regime; keeping your heart healthy can be done with some simple changes to your lifestyle habits. When it comes to your heart, it’s best to take a holistic approach that takes into account your diet, lifestyle, activity and mental health. With that in mind, Fedhealth shares six places to start:
- Move your body. A 2021 US study found that just one year of exercise training helped with the elasticity of the heart muscle among people showing early signs of heart failure. Another Canadian study found that working out for even 30 minutes a day can minimise the risk of heart disease and heart failure. The key to success with exercise is consistency, so find an activity you enjoy and it will be more likely that you’ll keep it up. Whether it’s yoga, dancing, hiking or paddling, start gradually and build up your fitness over time rather than doing too much too soon.
- Eat your heart to good health. When it comes to your heart, a diet rich in omega 3 fatty acids is the way to go, which you’ll find in foods such as as salmon, mackerel, sardines and oysters. Protein-rich foods such as eggs, nuts and fish are also important, as are leafy green vegetables, fruit and whole grains. Limit sodium, saturated fats and added sugars that are often found in processed foods, and instead include fresh, whole foods wherever possible.
- Be more intimate. In addition to improving mood, relationships, and mental well-being, sex can also reduce your risk of heart disease by lowering blood pressure and reducing stress. Just being aroused can trigger your brain to release hormones such as dehydroepiandrosterone (DHEA), which may improve circulatory system function and boost cardiac performance. Sexual activity also has positive physical effects on the heart as exercise does: it increases your heart rate and makes your heart pump more blood, and causes an increase in oxygen consumption.
- Calm your mind. Several studies have proven the strong link between stress and heart disease. A 2021 study revealed that stress-induced myocardial ischemia (a lack of blood flow to your heart) significantly raises the risk of major cardiovascular events, even more so than physical stressors. Additionally, a 2022 study found that chronic stress accelerates heart disease progression by causing harmful inflammatory and metabolic changes. To minimise this, make time for things like exercise, meditation and doing things you enjoy… all these can help you negate the effects of stress on your physical body.
- Look after your teeth. Did you know that your chances of having a heart attack may double if you have gum disease? If you’re breeding bacteria between your teeth, inflammation puts all your vital organs on chronic alert, including your heart. A 2022 study found that periodontal disease increases the risk of cardiovascular disease by promoting inflammation and bacterial translocation. Another 2021 study confirmed that poor oral hygiene, leading to gum disease, is associated with a higher risk of atherosclerosis and heart attacks​.
- Get better sleep. Even if you feel awake after a triple-shot Americano, trying to get by on four or five hours sleep each night takes its toll on your body, including your heart. Over time, chronic sleep deprivation increases your adrenaline and stress hormones, elevating your heart rate and blood pressure which can overload your heart. Aim for between 7-8 hours of sleep a night on a regular basis, and try to keep your sleep schedule consistent.
You’re never too young – or too old – to take care of your heart, and making better choices now will pay off in other ways, too, such as the medical cover you need.
Taking proactive steps to strengthen your heart is essential for long term health. By incorporating regular physical activity, maintaining a heart-healthy diet, managing stress, practicing good dental hygiene, eliminating harmful habits and prioritising sleep, you can significantly reduce your risk of heart disease and be well on your way to a happier, healthier life.
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