Place your hand on your left chest, between the ribs
Thump Thump Thump
Can you feel it?
This is the most vital rhythm in your body
The heart is the powerhouse of the circulatory system. Once compromised, the whole body is affected. To raise awareness of heart health and promote healthy living habits globally, the World Heart Federation established "World Heart Day," observed annually. On Sept 29, 2024, we celebrate the 25th World Heart Day under the theme "Heart and Action in Harmony."
The Status Quo of Cardiovascular Disease
According to the China Cardiovascular Health and Disease Report 2023, China has 330 million people currently suffering from cardiovascular diseases, which are the leading cause of death among urban and rural residents. Cardiovascular disease has thus become a major public health concern.
What bad habits harm your “heart”? What warning signs should make you cautious about heart disease? How can you maintain heart health? Let’s address these questions with the insights of Dr. Lin Xiaoming, Director of Cardiology at Hainan Chengmei Hospital.
Dr. Lin explained that heart disease often develops gradually due to long-term poor lifestyle choices, such as smoking, excessive drinking, staying up late, overeating, high stress, and lack of exercise. These behaviors damage the blood vessels, accelerate the formation of arterial plaque, and may lead to blockages. The commonly known "three highs" — high blood pressure, high cholesterol, and high blood sugar — are major risk factors for heart disease.
Q: What warning signs should prompt caution about heart disease?
A: Dr. Lin highlighted the following symptoms as potential early warnings from your heart:
01 Chest Tightness or Pain
Feeling like a heavy weight is pressing on your chest, or experiencing sharp pain that radiates from the area near your heart, could indicate coronary artery disease. It is often associated with physical activity, and rest may alleviate it. However, if the pain persists, seek medical attention immediately by calling 120.
02 Digestive Discomfort
Sometimes heart disease can mimic gastrointestinal problems, such as throat blockages or difficulty swallowing. These could be warning signs of heart disease and should not be ignored to prevent delays in treatment.
03 Shortness of Breath
Do you get winded after slight exertion? Do you struggle to breathe after climbing just a few stairs? These could be distress signals from your heart.
04 Palpitations or Dizziness
Feeling palpitations, irregular heartbeats, or sudden dizziness could be signs of a heart rhythm disorder.
05 Urine Output Reduced and Swelling
A sudden decrease in urine output or swelling in the lower limbs could signal heart failure.
Q: How can we maintain heart health?
A: Dr. Lin advises that a healthy lifestyle is key to heart health.
01 Maintain a Positive Outlook. Try to avoid excessive anxiety, stress, or excitement.
02 Regular Health Checkups. Be aware of whether you are overweight, have high blood pressure, abnormal blood sugar levels, or high cholesterol. Early detection and intervention can significantly reduce the risk of heart disease.
03 Moderate Exercise. Regular physical activity can improve heart endurance. Consider aerobic endurance exercises involving large muscle groups, such as brisk walking, jogging, swimming, or Tai Chi. Aim for moderate intensity in your workouts.
04 Healthy Diet. The DASH (Dietary Approaches to Stop Hypertension) diet is recommended. It emphasizes an increased intake of vegetables, fruits, fish, and low-fat foods, while reducing red meat, saturated fats, and sugary foods. Its nutritional features are high potassium, magnesium, calcium, protein, and dietary fiber, along with low fat, cholesterol, and sodium.
05 Avoid smoking and limit alcohol consumption
06 Ensure Adequate Sleep. Lack of sleep can lead to the release of stress hormones like adrenaline, which raise blood pressure and heart rate, increasing the heart’s workload.
Prevention is better than cure. Dr. Lin emphasizes that cardiovascular disease is both preventable and manageable, with the key lying in the daily "care and protection" of the heart. Achieving "Heart and Action in Harmony" requires incorporating heart health protection into daily life to safeguard your heart’s wellbeing!
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Editor | Huang Fei