Heart disease symptoms in the early stages are often subtle and can easily be mistaken for other health issues. However, recognizing these signs early can save lives. There are five lifestyle changes you can adopt daily to help prevent heart disease.
Early signs of heart disease
Your heart is constantly working to pump blood throughout the body. When it isn’t functioning correctly, it sends out signals that are easily overlooked or misinterpreted. Here are some hidden signs of heart disease that you should pay attention to:
1. Persistent fatigue
Sarah, a 45-year-old mother of two, loves her morning walks, but recently, she has felt extreme fatigue that doesn’t go away, even after rest. She thought it was due to stress or lack of sleep. However, unexplained persistent fatigue, especially without any strenuous activity, is often an early warning sign of heart disease, indicating the heart may not be pumping blood effectively.
2. Shortness of breath after light activity
If the heart can’t pump blood efficiently, you may experience shortness of breath even after minor exertion. This can be an early signal that the heart is struggling to meet the body’s needs.
3. Digestive problems
Recurring indigestion or stomach pain may not always be related to diet. Sometimes, it can be linked to heart disease, especially if accompanied by other symptoms.
4. Atypical pain
Mark, a 60-year-old teacher, experienced neck and shoulder pain and assumed it was due to posture problems. However, these symptoms could be early signs of heart issues. Pain in unusual areas can be easily misinterpreted, particularly in women. Studies show that women having a heart attack are more likely than men to experience pain or discomfort in the neck, arm, or between the shoulder blades.
5. Sleep apnea
Sleep apnea, where breathing stops or becomes irregular during sleep, not only affects sleep quality, but also increases the risk of cardiovascular disease. Obstructive sleep apnea, in particular, is associated with higher rates of high blood pressure, stroke, and coronary artery disease. It can lead to diastolic dysfunction of the left ventricle, increasing the risk of heart failure. Addressing sleep apnea is crucial for reducing the risk of heart disease.
6. Weakness and dizziness
Sudden feelings of weakness and dizziness in daily life may indicate that the heart is not effectively supplying blood, an early warning sign of heart issues. The American Stroke Association notes that atrial fibrillation, cardiomyopathy, or certain types of stroke can cause dizziness or vertigo.
7. Irregular heartbeat
An irregular, too fast, or too slow heartbeat is a crucial indicator of heart health and could signal potential heart problems.
8. Swelling in the legs or feet
Swelling in the feet, ankles, or legs is often due to fluid retention in these areas and could be an early sign of heart disease. This should be checked promptly. When your heart is too weak to pump blood effectively throughout your body, blood accumulates, raising blood pressure and causing fluid to leak into surrounding tissues, leading to swelling in the legs, arms, or abdomen.
9. Excessive sweating
Excessive sweating without physical activity can also be a warning sign of heart issues and should not be ignored.
If you or someone you know experiences these symptoms, it is essential to seek medical attention and testing promptly.
Harvard’s 5 lifestyle changes to prevent heart disease
Harvard Medical School recommends adopting the following five fundamental lifestyle changes to significantly reduce risk factors for cardiovascular disease and lower the chances of developing heart disease:
1. Quit smoking
Smoking accelerates aging, damages the respiratory system, and increases the risk of heart disease. The best choice for your health is to avoid all forms of tobacco.
2. Maintain a healthy weight
Excess weight and a larger waist circumference increase the risk of heart disease and other health problems. A study of over one million women found that body mass index (BMI) is a critical risk factor for coronary heart disease. Additionally, waist circumference may be an even more important indicator of health risks. Abdominal obesity is linked to an increased risk of cardiovascular disease. A healthy waist measurement should be less than 37 inches (about 94 cm) for men and 31.5 inches (about 80 cm) for women.
3. Exercise regularly
Regular physical activity can reduce the risk of heart disease, diabetes, stroke, hypertension, osteoporosis, and certain cancers. It also helps control weight and improve sleep, mood, and cognitive function. Even simple exercises like brisk walking can offer health benefits. In contrast, a sedentary lifestyle is linked to an increased risk of cardiovascular disease.
4. Follow a healthy diet
The best diet to prevent heart disease includes plenty of fruits, vegetables, whole grains, nuts, fish, poultry, and plant oils, with moderate alcohol consumption and limited intake of red meat, processed meats, refined carbohydrates, added sugars, sodium, and trans fats. Another study found that a Mediterranean diet, supplemented with extra virgin olive oil or nuts, significantly reduced the risk of major cardiovascular events in high-risk individuals.
5. Improve sleep quality
Sleep is vital for cardiovascular health. Lack of sleep is a significant risk factor for heart disease and negatively affects other risk factors like diet, exercise, weight, inflammation, and blood pressure. Improving sleep habits, such as engaging in relaxing bedtime activities like stretching or meditation, exercising regularly, avoiding electronic devices an hour before bed, and refraining from caffeine, alcohol, or heavy meals before sleep, can enhance sleep quality.
These five habits have been shown to reduce the risk of heart disease. Adopting a healthy lifestyle can lower the risk of coronary events by more than 80 percent and sudden cardiac death by 92 percent.
Translated by Joseph Wu
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