Did you know?
According to the Irish Heart Foundation, approximately 9,000 people die each year from cardiovascular disease in Ireland and accounts for 20,000 hospital admissions each year.[1]
With over 90,000 people living with heart disease in the country, understanding and managing your cardiovascular health is crucial.
If you’re like most people you probably don’t think about your cardiovascular health very often, but understanding the risk factors associated with heart disease can help you take steps to protect your heart health and lower your risk of developing problems in the future.
Here are 11 essential facts about cardiovascular health you should know.
1. The benefits of exercise
Regular exercise strengthens your heart, improves its efficiency, and lowers your risk of heart disease. Even just 15 minutes of daily exercise can benefit your heart. Aim for a minimum of 150 minutes per week of moderate intensity activity, so that you are slightly breathless.
2. Nourish your heart with healthy foods
Your heart is a powerful muscle. To keep your heart and cardiovascular system running smoothly, you should consume plenty of fruits, including oranges or grapefruits, and vegetables, including leafy greens like spinach. Eating plenty of whole grains, like brown rice and quinoa as well has healthy fats from olive oil and avocado is beneficial.
For a comprehensive guide on heart-healthy foods, check out our high cholesterol guide for Ireland.
3. Uncontrolled high blood pressure is a major risk factor
High blood pressure increases the chance of having a heart attack or developing a stroke. Both of which can lead to permanent disability and even death. Regularly checking your blood pressure and keeping it within a healthy range is crucial to protecting your heart. Want to know what’s normal for your age? Read more in our blood pressure guide by age.
4. Quitting smoking benefits your heart
Quitting smoking will improve your quality of life and reduce your risk of cardiovascular disease or emphysema. One year after quitting, your risk of heart disease is cut in half compared to smokers. Get help to quit smoking here.
Many people turn to vaping as a way to quit smoking. While vaping is considered less harmful than smoking cigarettes, it's important to understand the potential risks and benefits.
5. Cholesterol: The good and the bad
While cholesterol is vital for making cell walls and hormones, high levels can increase your risk of heart disease and stroke. Family history is the most significant factor, so if you’re aware of a family history of high cholesterol you should arrange a blood test to monitor your levels.
6. Diabetes and Heart health
Diabetes is one of the leading causes of heart disease and can lead to many other serious health problems. If you have diabetes, ensure your blood sugar levels are controlled and follow the doctor’s advice closely for the best results.
7. The negative impact of stress on your heart
Studies have shown that stress can affect your heart negatively, so it’s important to find healthy methods to manage the symptoms. The body has many ways of dealing with stress, but the most effective is through relaxation. Yoga and meditation are two great ways to help relax your mind.
8. Watch your salt intake
Too many people have high blood pressure or heart disease because they eat a lot of processed foods, often seasoned with salt for flavouring. But this excessive intake does more harm than good in the long run, so try limiting your daily consumption to less than 2,300 mg per day to protect your heart.
9. Limit alcohol consumption
Alcohol can raise blood pressure and increase the risk of stroke, so it’s important to only drink moderation. The HSE recommends less than 11 standard drinks for women and 17 for men, with 2 to 3 alcohol-free days per week.
10. The role of genetics and heart health
If there’s a family history of heart disease particularly at a young age in your family, let your GP know so that any relevant screening or risk factors can be carried out.
11. Optimise your heart health
The best way to take care of your heart is to manage modifiable risk factors.Don’t smoke, exercise regularly, maintain a healthy weight, drink in moderation, and monitor your family history. Keeping an eye on your cholesterol and blood sugar levels is also key. For guidance on maintaining a healthy weight, read our safe and sustainable weight loss guide.
By understanding these facts about heart health, you’ll be better equipped to make smart decisions. If you have any concerns or questions about heart health, book an appointment to speak with one of our GPs.
