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Understanding Heart Health: A Brief Introduction

When we run or feel frightened, we often notice a pounding sensation on the left side of our chest—yes, that’s our heart, reminding us we’re alive. Think of it as our body’s pumping station, working nonstop without a moment’s break. It tirelessly delivers oxygen-rich blood to every corner of our body and sends oxygen-depleted blood back to our lungs to be refreshed.

Our heart’s powerful muscle fibers get the energy they need from blood supplied by the coronary arteries—tiny vessels only about 2 millimeters in diameter. If these arteries become blocked by a buildup of fatty deposits (atherosclerosis) or a blood clot (thrombus), the heart muscle begins to starve. This can cause it to function poorly or even die, leading to heart failure or, in severe cases, sudden death.

So, how do we keep our heart healthy? The main culprit in most artery blockages is atherosclerosis, which starts as fat deposits on the artery walls and can eventually include calcium buildup. Over time, these deposits (plaques) can expand to completely clog the artery.

To prevent these harmful deposits from forming, we need to adopt a healthy lifestyle as early in life as possible. This includes:

  • Avoiding processed and packaged foods
  • Steering clear of high-calorie and high-glycemic-index meals
  • Watching our carbohydrate intake
  • Staying active throughout the day—if nothing else, walk for at least one hour daily

In the next chapter, we’ll explore the risk factors for heart disease—those we can control and those we can’t—and discuss how to keep this life-sustaining organ strong and healthy for years to come.

 

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Understanding Risk Factors for Coronary Artery Disease (CAD)

Just like maintaining good health requires certain dos and don’ts, keeping your heart strong means being aware of the factors contributing to coronary artery disease (CAD). These risk factors fall into two main categories:

1️⃣ Modifiable Risk Factors – Can be managed or changed.
2️⃣ Non-Modifiable Risk Factors – This cannot be controlled but still impacts heart health.

Modifiable Risk Factors

You can improve these lifestyle and health-related factors with conscious effort:

Smoking – Damages blood vessels, reduces oxygen levels and leads to plaque buildup in arteries.

Unhealthy Diet – High-fat, sugary, and processed foods increase cholesterol, blood pressure, and obesity risks.

Lack of Exercise – Inactivity weakens the heart and raises the risk of hypertension, obesity, and diabetes.Excess Weight – Extra body fat strains the heart and contributes to high cholesterol, blood pressure, and diabetes.

Chronic Stress – Prolonged stress raises blood pressure and inflammation, often leading to unhealthy habits.

Poor Sleep – Less than 6–7 hours of sleep per night increases the risk of hypertension, obesity, and diabetes.

High Blood Pressure (Hypertension) – Forces the heart to work harder, leading to artery damage.

Diabetes – High blood sugar damages blood vessels and accelerates plaque buildup in arteries.

Nutritional Deficiencies – Lack of essential nutrients, fibre, and healthy fats can lead to metabolic disorders and high cholesterol.

Non-Modifiable Risk Factors

These factors are beyond control but still affect heart health:

🔹 Age – Risk increases after 45 years in men and 55 years in women.
🔹 Family History – A history of CAD in close relatives raises personal risk.
🔹 Ethnicity – Certain groups (South Asians, African Americans, Hispanics) have a higher genetic predisposition.
🔹 Genetics – Inherited conditions like high cholesterol and high blood pressure increase CAD risk.
🔹 Gender – Men face a higher risk at a younger age, while postmenopausal women experience increased risk due to hormonal changes.

Conclusion

While some risks are unavoidable, adopting a heart-healthy lifestyle can significantly lower the chances of CAD. Regular exercise, a balanced diet, stress management, and medical checkups are key to protecting your heart. Small changes today can lead to a healthier tomorrow!