Heart Wreckers

 Heart Series: 1- Heart Wreckers

 World Heart Day (WHD) is observed on 29th September every year. This day was named to raise awareness about cardiovascular disease and make strides to reduce it around the world. In keeping with this spirit and creating awareness about heart health, let’s have a heart series, a collection of heart-related topics to find out what we can do to keep our hearts healthy.

Heart Wreckers

First in the series is heart wreakers. Heart wreckers typically refer to factors or behaviours that can significantly harm heart health. Certain foods can negatively impact heart health, especially when consumed in excess. Similarly, certain habits like smoking and excessive alcohol consumption can be bad for heart health. All of these can be termed heartwreckers. Here are some common ones to watch out for:

Processed Meats:

Bacon, sausage, hot dogs, and deli meats are common processed meat examples. They are high in saturated fats and sodium. Processed meats are generally made by transforming the meat by salting, curing, smoking or adding chemical preservatives. This leaves processed meat with a high quantity of salt and saturated fat that can quickly, increase blood pressure, weight and the risk of heart disease – three common causes of Cardio Vascular Disease.

Fried Foods:

Food Items like French fries and fried chicken which give instant temptation often contain unhealthy trans fats. They promote plaque build-up in arteries that can put you at risk for coronary artery disease, heart failure, heart attack, and stroke. The process of frying food can degrade its nutritional value, generate trans fats and increase the calorie content of the food, all of which eventually lead to processes that can cause heart disease.

Sugary Beverages:

Sodas and sweetened drinks can contribute to obesity and increased triglycerides. High amounts of added sugar can result in chronic inflammation in the heart and blood vessels. This can boost blood pressure and increase heart disease risk.

Besides frequently drinking sugar-sweetened beverages will lead to weight gain, obesity, type 2 diabetes, heart disease, kidney diseases, non-alcoholic liver disease, tooth decay and cavities, and gout, a type of arthritis. The list of sugar-induced diseases is long but health too needs long-term measures.

Refined Carbohydrates:

White bread, pastries, and many snack foods are made of refined flour and can spike blood sugar levels. Research suggests that diets high in refined carbs may increase the risk of many health conditions, including metabolic health, such as obesity, type 2 diabetes, and insulin resistance heart health, such as heart disease and high blood pressure and brain health, such as dementia and Alzheimer's disease.

High-Sodium Foods:

Canned soups, salty snacks, and processed foods can raise blood pressure as they have high amounts of sodium. Excessive sodium intake is linked to water retention, and it is also a risk factor for high blood pressure. Both excessive sodium intake and high blood pressure are major risk factors for developing heart failure, and for causing complications in those with existing heart failure.

Full-Fat Dairy:

Whole milk, cheese, and cream contain high levels of saturated fat and it is better to avoid full-fat dairy due to its impact on cholesterol levels. The saturated fats found in whole-fat dairy products raise levels of low-density lipoprotein (LDL) cholesterol, also known as the “bad” kind of cholesterol.

 In the case of people who already have heart illnesses, full-fat dairy products can lead to cardiovascular complications. As per studies, moderate dairy intake, up to 200 grams per day, may not pose detrimental effects on cardiovascular health.

Fast Food:

Burgers, pizza, and other fast foods are typically high in unhealthy fats, sodium, and sugars. If your diet regularly contains junk food and fast food, you are putting yourself at risk for premature heart disease, diabetes, and high blood pressure.

Try to avoid or limit fried and breaded items, such as crispy chicken sandwiches and breaded fish filets. Instead, go for grilled stuff which is often your best bet.

Red Meat:

If you are a meat eater then red meat is not good for you. High consumption of red meat like beef and pork can be linked to heart disease. High saturated fat levels in red meat can contribute to heart disease and heart palpitations. If you have a history of frequent heart palpitations alongside coronary artery disease or heart disease, you should limit your consumption of red meat and opt for lean protein sources instead. Seafood like fish and shellfish, poultry like chicken or turkey breast without skin, beans, peas, and lentils like black beans and chickpeas and eggs are healthy protein options.

Packaged Snacks:

Chips, biscuits and other processed snacks often contain unhealthy fats and high levels of salt. The use of excessive sugar, salt and fats is extremely unhealthy as it increases your levels above the recommended amounts.

Packaged snacks like instant noodles contain a variety of additives, such as monosodium glutamate (MSG), artificial flavours, and preservatives. They have high sodium content which can lead to water retention, bloating, and increased blood pressure. This strains the cardiovascular system and increases the risk of heart disease and stroke.

Similarly, packaged fruit juices are loaded with sugar and have no fruit juice concentrate. Instead, you can choose home-squeezed fruit juices or look for healthier snacking options that can be fruits, nuts or air-fried food.

 Lack of Physical Activity: 

If you are active it is good for your heart health as it will keep your heart healthy. Sedentary lifestyles contribute to obesity and heart disease. Being inactive can lead to fatty material building up in your arteries (the blood vessels that carry blood to your organs). If the arteries that carry blood to your heart get damaged and clogged, it can lead to a heart attack.  If this happens in the arteries that carry blood to your brain it can lead to a stroke.

A regular workout program will help reduce heart disease risk factors and the chance of having future heart problems.  It will strengthen the heart and cardiovascular system, improve circulation and help the body use oxygen better.

Smoking:

Smoking is the worst heart wrecker as it can lead to cardiovascular disease. Tobacco use damages blood vessels and decreases oxygen in the blood. This can reduce the flow of blood to the heart and increase the risk of heart attack. Smoking speeds up the clogging and narrowing of coronary arteries.

A heart attack happens when something, usually a blood clot, cuts off blood flow to the heart. The chemicals you inhale when you smoke can cause damage to your heart and blood vessels and lead to plaque build-up in the arteries. To keep your heart healthy or if you are already having heart issues the best option is to quit smoking.

Excessive Alcohol Consumption:

We all know that alcoholism is unhealthy for the heart but the question is how far you want to keep your heart health at risk. Too much alcohol consumption can lead to high blood pressure and can increase the risk of a heart attack.

For heavy drinkers, there is bad news because regular heavy drinking can strain the heart muscles and increase the risk of cardiovascular disease (CVD). The short-term side effects of alcohol consumption include increased heart rate, high blood pressure, and possibly heart palpitations. 

Chronic Stress:

Chronic stress is bad for heart health. Prolonged stress can lead to unhealthy coping mechanisms and physiological changes that affect heart health. Stress elevates stress hormones, like cortisol, which increases blood pressure, blood sugar, cholesterol, and triglycerides.

For a person living with chronic stress, the result can be chest pain, irregular heartbeats, shortness of breath, and an increased risk of heart attack and stroke. Chronic stress is linked to, both psychological and physical conditions. These include diseases like hypertension, heart disease, obesity and metabolic syndrome, Type II diabetes, and arthritis.

Poor Sleep:

Poor sleep can put your overall health in danger so sleep improvement measures are required so that lack of sleep can not lead to heart problems. Lack of quality sleep, interrupted or insufficient sleep is linked to various heart problems.  It can result in higher-than-average blood pressure levels, which can strain your heart and blood vessels over time. Prolonged sleep deprivation can raise your level of stress hormones, like cortisol, and can impair metabolism, cause inflammation, raise blood pressure, and increase your risk of cardiovascular diseases. Exercise, meditation, and other behavioural changes can lessen your risk for sleep deprivation and heart problems.

 

Choosing whole grains, and minimally processed foods and balancing indulgences can help support heart health. Maintaining a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is key to supporting heart health