Modern life isn’t always good for our hearts. We sit for nine hours a day, regularly face intense stress, and overdo it on . No wonder cardiovascular disease is the leading cause of death worldwide.
Researchers say the risk of is rising with each new generation. An Oxford University study found that people in their 50s and 60s are about 1.5 times more likely to develop cardiovascular disease than their grandparents were at the same age.
Obesity also plays a major role, and more people are struggling with it. Yet researchers at Harvard Medical School (USA) found that even people with a normal body-mass index can be at risk because of hidden fat deposits inside their muscles.
Meanwhile, the Journal of the American Heart Association reports that heart-healthy habits help keep the body biologically younger. The key habits that protect heart health are to:
- not smoke
- eat fewer unhealthy foods
- move more
- cut back on alcohol.
But there are also lesser-known, science-backed tips that can help keep your heart in great shape.
Can’t keep up long workouts? Break them into short bursts
If you feel like splitting a continuous half-hour workout into three 10-minute sessions, science is on your side. Short periods of activity are as effective as a single long , a team of researchers at Ulster University found. Short sessions help to:
- improve cardiorespiratory endurance
- normalize blood pressure
- reduce levels of “bad” cholesterol
Keep your bedroom quiet
If your bedroom is too noisy, consider moving to a quieter room in your home.
“Noise is a risk factor for cardiovascular disease, just like diabetes, high blood pressure, high cholesterol, and smoking,” said Professor Thomas Münzel, a cardiologist and environmental health researcher at Mainz University (Germany). His team became convinced of this over 15 years of research.
Researchers found that loud nighttime noise that disrupts sleep is linked to a higher risk of ischemic heart disease, heart failure, arrhythmia, and .
Professor Münzel found that even one night of sleeping in a room with a noise level of 30 decibels (about the sound of people talking quietly) is enough to worsen blood vessel function.
Sing from the heart — alone or with friends
Caring for your heart can start with singing in the shower. A study at the Medical College of Wisconsin (USA) showed that singing for 14 minutes a day can have the same positive effect on heart rate variability as light physical exercise.
Heart rate variability (HRV) is a measure of the variations in time between successive heartbeats. High HRV indicates a healthy cardiovascular system. Low HRV indicates the opposite.
According to Professor Ragavendra Baliga at Ohio State University (USA), singing mimics physical exercise by “increasing oxygen consumption and heart rate, and by synchronizing heart rhythm and breathing.” The researcher suggests that group singing with friends or family may be even better for the heart.
Tweak your diet to protect your heart
What we eat affects heart health, writes BBC Science Focus. Cardiologists recommend adding more vegetables, , whole grains, and fish to your .
Scientists point to studies that found an astonishing link between the gut microbiome and the buildup of fatty deposits in arteries (one of the key drivers of heart disease).
The connection between gut health and the heart is very strong. A large study at the University of Palermo (Italy) concluded that “promoting the Mediterranean diet could be an effective strategy to reduce cardiovascular disease worldwide.”
Take a midday nap
Researchers have shown for years that an is very good for the heart. A large study by cardiologists at the University of Athens (Greece) found that people who napped after lunch had a lower risk of death from heart disease.
But there’s a caveat: the benefit disappears if you nap for too long.
“As we get older we generally need less nighttime sleep, and some older people also nap during the day: that’s normal,” says Chris Gale, professor of cardiovascular medicine at the University of Leeds (UK). That applies provided the daytime sleep is not a result of sleep apnea.
“Sleep apnea can mean that you sleep poorly at night without realizing it, which causes you to fall asleep during the day.” Professor Chris Gale.
is a sudden stop in breathing during sleep when the throat relaxes and narrows (or closes). This condition is linked to the development of cardiovascular diseases such as:
- hypertension
- heart failure
- atrial fibrillation
- stroke
Don’t let loneliness harm your heart
is harmful not only to mental health: it seriously affects the heart. A large meta-analysis from York University (UK) showed that lonely older adults have a 29 percent higher risk of developing ischemic heart disease.
“Loneliness is a chronic stressor that affects proteins involved in the stress response and, in particular, the cardiovascular system,” said Professor Barbara Sahakyan, co-author of the study.
How can you reduce loneliness? One simple method is to show more kindness to people you already know. A recent Australian study found that people who did small daily acts of kindness for their neighbors (mowed a lawn, offered a treat, or just chatted) significantly reduced feelings of loneliness within four weeks.
Take care of your teeth
Noticed blood in the sink when ? That could be a sign of bigger problems than it first appears.
“There is fairly convincing evidence that gingivitis (gum inflammation) is linked to heart disease,” said Professor Gale.
Gingivitis occurs when a sticky film of bacteria—dental plaque—builds up on the teeth. The plaque releases toxins that irritate the gums, and this can lead to chronic inflammation that is associated with atherosclerosis: a condition in which fatty deposits narrow the arteries and raise the risk of cardiovascular disease.
Visit the dentist regularly.
Photo: Unsplash
