How healthy is your heart?

Around the world, heart disease is one of the leading causes of death. According to the WHO (World Health Organization), as many as 85% of all global deaths in 2019 were caused by heart attacks or stroke.

How to recognise problems with your heart health

Signs and symptoms may vary according to the type of heart disease a person has but, common indicators can include:

• Chest pain or tightness
• Heart palpitations or irregular heartbeat
• Breathlessness / shortness of breath
• Light-headedness
• Fatigue
• Fluid retention or swelling - especially the ankles
• Nausea
• Sweating
• Pain, numbness, weakness or coldness in the arms, legs, jaw, throat, upper belly area or back

What can increase your risk?

• Gender - men are more typically at risk, however a woman's risk can increase after menopause
• Age - older ages are at increased risk of narrowed or damaged arteries, as well as a thickening or weakening of the heart muscle
• Smoking - tobacco can damage arteries
• An unhealthy diet - excessive consumption of fat, salt and sugar, as well as harmful use of alcohol
• Hypertension / high blood pressure - unmanaged or uncontrolled, can cause arteries to thicken and harden
• High cholesterol - increases the risk of a thickening and hardening of arteries
• Diabetes
• Obesity / excess body weight
• Sedentary lifestyle / lack of exercise
• Stress (unrelieved / chronic)
• Family history

I'm too young to worry about heart disease, right?

According to the American Heart Institution the average age of a first heart attack is around 65 years of age for males and 72 for females. However, incidence among younger populations (under 50) has been on the rise for well over a decade already.

Among people under the age of 50, this 2020 study noted the following about heart attack incidence:

• Those 20-29 years of age had an incidence rate of 2.1 per 100,000 people
• Those 30 - 39 years of age increased to 16.9 per 100,000 people
• Those 40-49 years of age jumped to 97.6 per 100,000 people

What was concerning was that even though the incidence of heart attacks in those aged 40-49 was not significantly high, one in ten of those who did have a heart attack either died or had a second heart-related event later. The same study noted that most individuals who experienced a heart attack by age 45 were male, smokers, obese and had a family history of premature heart problems.

According to the CDC (Centres of Disease Control and Prevention), heart disease prevalence in people aged 18 and over was 6.2% in 2009. By 2020, this increased marginally and was measured at an average 6.3%. The stats are clear, an increase in conditions like high blood pressure, stroke, diabetes and chronic kidney disease among younger people increases the chance of a heart attack. Drug use, especially cocaine or cannabis, is also prevalent among people under the age of 50 and can also be a contributing factor.

Seven ways to live heart-healthy

1. Know your health history and maintain your health condition today - find out what your family history of heart disease is and keep your overall health in check with regular medical check-ups and screenings every year - especially your blood pressure, cholesterol, and blood sugar levels. Your annual Personal Health Assessment will help you keep an eye on these markers.
2. Maintain a nutritious diet - incorporate more fresh fruit, vegetables, whole grains, lean protein meats, fish, healthy fats, and low-fat dairy products. Reducing your intake of salt, added sugar, processed foods and saturated fats will be helpful too. You can also consider substituting sugary drinks for water, limiting, or stopping alcohol consumption altogether, and limiting your daily caffeine intake.
3. Get active - a minimum of 150 minutes of moderate-intensity aerobic exercise a week or 30 - 60 minutes a day (such as brisk walking) are recommended, as well as activities to strengthen muscles at least twice a week.
4. Quit smoking - non-smokers must also be mindful to stay away from second-hand smoke.
5. Maintain a healthy weight - the middle section of the body is most often the trouble area. Visceral fat can raise your risk of heart conditions.
6. Get quality sleep - a sleep schedule and proper sleep hygiene can help to ensure a full nights' sleep without disruptions.
7. Manage your stress levels - chronic stress can increase the risk of heart-related health problems. 'Emotional eating', smoking / vaping and even consumption of alcohol are harmful ways to "cope" through stressful times. For a good indication of your current stress levels, you can conduct your Mental Wellbeing Assessment.