Cardiologist’s top tips for cardiovascular health

With heart disease on the rise in our country, taking care of your heart health and being aware of cardiovascular risk factors can potentially add years to your life.

“Every day there are simple things we can incorporate into our lifestyle that add up to help protect the heart against preventable causes of cardiovascular disease,” says Dr Robert Routier, a cardiologist practising at Netcare Olivedale Hospital.

“While diet and exercise play an important role in heart health, there are other factors that can increase our risk of developing heart disease.”

Check your heart risk factors

• Do you have a family history of heart disease?
• Do you have diabetes?
• Do you have high cholesterol?
• Are you overweight?
• Do you have high blood pressure (hypertension)?
• Are you a smoker?
• Do you have a sedentary lifestyle?

“Once you are aware of any specific risks you may face, or if you are diagnosed with cardiovascular disease, it is possible to better manage your risk, and if necessary, your cardiologist may prescribe treatment to help slow the progression of the condition,” he says.

“Never ignore symptoms of chest discomfort because, if it is heart-related, seeking medical attention could save your life,” says Dr Routier.

“Too often people mistakenly dismiss cardiac symptoms as “heartburn”, so it is important to establish the cause. An electrocardiogram [ECG] performed by your General Practitioner or at the emergency department with a blood test, can clarify heart-related concerns that require further management.

“If you experience chest pains while exercising, it could be a sign of angina, meaning your heart muscles are not getting enough oxygen, which can be linked to advanced coronary disease, and you should have a medical assessment as soon as possible,” he advises. 

Top tips to care for your heart

• Aim for at least 40 minutes of defined exercise a day.
• Stress control, including a healthy work-life balance and mindfulness, can help to reduce cortisol and adrenergic drive that may be harmful over time.
• Maintain a healthy weight.
• Have regular heart-related health screenings, including cholesterol, blood pressure and glucose testing.
• Carefully manage preexisting chronic conditions and monitor your treatment progress with your doctor.
• Incorporate more physical activity into your daily routine (walking, stretching, taking the stairs instead of the lift, etc.).
• Take a moment to think about or chart your dietary intake and exercise habits.
• Aim for a balanced and varied diet, with more fresh foods, lower fat, and fewer processed foods 
• Limit alcohol and refined carbohydrate consumption.
• Aim for seven to nine hours of sleep each night. Check with your partner if you snore or have trouble breathing in your sleep, and if so, talk to your doctor about the possibility of sleep apnoea.