According to a study published in Science Direct, the American Heart Association, World Heart Federation, and World Health Organization (WHO) estimate that heart failure (HF) is a global epidemic that affects at least 26 million people globally and that its prevalence is rising quickly.
Heart failure doesn’t mean the heart is no longer working but that it isn’t pumping as it should, and the body depends on it to pump oxygenated, nutrient-high bl00d to its cells. When the heart loses strength and can’t deliver enough bl00d, it leads to fatigue, shortness of breath, and sometimes a chronic cough. Over time, even routine activities such as walking, climbing stairs, and carrying bags become progressively difficult.
While heart failure, HF, is a lifelong condition, you may have HF remission with treatment and healthy lifestyle changes.
In fact, doctors warn of four habits that can be connected to heart failure, advising to break them for the sake of a healthy heart and overall well-being.
1. Excessive Salt Intake
A study published by AHA/ASA Journal, “Dietary sodium restriction is arguably the most frequent self-care behavior recommended to patients with heart failure (HF), and is endorsed by all HF guidelines.”
Excessive sodium intake is linked with fluid retention, which can lead to increased bl00d pressure. Over time, high bl00d pressure weakens the heart and increases the strain on it, eventually leading to heart failure.
“In 2005, the American College of Cardiology and the American Heart Association HF guidelines recommended 3000 to 4000 mg daily sodium intake, and, for patients with volume overload, restriction to 2000 mg/d. This recommendation was latterly updated to moderate sodium restriction. The Heart Failure Society of America recommends 2000 to 3000 mg daily sodium intake and <2000 mg for patients with moderate to severe HF symptoms.”
Solutions to quit this habit: Eat less packaged snacks and canned soups, as well as other processed and salty meals. Choose to cook at home using fresh ingredients and use herbs and spices rather than salt to add flavor. Additionally, look for hidden salt in product labels.
2. Sedentary Lifestyle
Although excessive sitting has become commonplace in modern life, it poses a risk to the heart. Probably unaware that this lifestyle choice raises the risk of heart disease and heart failure, the majority of us spend a significant portion of the day sitting at offices, on couches, or in cars. Regular exercise, however, improves circulation, controls weight, and lowers bl00d pressure.
How to break this habit: Make an effort to engage in 75 minutes of intense activity or at least 150 minutes of moderate exercise per week. Walk, stretch, and stand to break up extended durations of sitting. Walking, cycling, swimming, and dancing are examples of low-impact activities that are gentle on the joints and excellent for your heart.
3. Smoking and Excessive Alcohol Consumption
Alcohol and smoking may worsen the condition of heart failure, so it is vital that people with heart failure reduce their alcohol intake and quit smoking.
Smoking affects bl00d vessels, increases bl00d pressure, and reduces the amount of oxygen delivered to the heart. In the same manner, excessive alcohol consumption weakens the heart muscle and increases the risk of heart failure. The sad reality is that many people fail to realize the long-term damage these habits do to the heart and the overall health.
How to avoid this habit: Try to give up smoking if you currently do. And of course, if you find this difficult, which is likely you do, then seek support. The booze is no different. Limit consumption to modest amounts (one drink for women and two for men per day), and if you struggle to cut back, think about getting support groups or professional assistance.
4. Chronic Stress and Poor Sleep
Sleep deprivation and ongoing stress can have a major negative impact on heart health. Continuous stress causes cortisol levels to rise, which can strain the heart and raise blood pressure. However, sleep deprivation impairs metabolism and stops the body from rebuilding cells, increasing the risk of obesity, diabetes, high blood pressure, and eventually heart failure.
Solutions to break this habit: Every day, engage in stress-reduction techniques like mindfulness, meditation, or deep breathing. Aim for 7 to 9 hours of sleep each night and maintain a peaceful, screen-free, and cozy bedtime ritual.
