Every year, millions of people die from heart disease. It has been an issue that many experts been closely looking at, trying to understand the causes and minimize the risks. But, why is the heart so important?

​

The heart is a muscle about the size of a closed fist. Just like in cars, it serves as the human body’s engine, pumping approximately 5 liters of blood around the body 24 hours a day. One side of the heart delivers oxygen and nutrient rich blood to all organs, while the other side carries away “waste” so our bodies stay healthy.

​

The heart is divided into 4 chambers: 2 upper chambers (Atria), which receive blood, and 2 lower chambers (ventricles), which give out blood.

​

Heart rate is a measure of the number of times the heart pumps in 1 minute. This is affected by many factors such as: exercise, emotion, medical condition, medications, or food and hydration. Each heart beat has two parts; diastole (the atria contract and fills the ventricles with blood), and systole (the ventricles contract and pumps blood out of the heart into the rest of the body via the blood vessels). This is why your Blood Pressure (BP) has 2 numbers, the high number is the systolic and the lower number is the diastolic.

​

A low blood pressure can sometimes happen especially when you’re asleep at night - this is normal because your body is on downtime mode. However, having low blood all the time is not necessarily a good thing. When your blood pressure is low you might feel dizzy or faint. A low blood pressure can be caused by either a simple dehydration or a serious medical condition, so it is best to have it check by your doctor.

​

A high blood pressure is one of the most common conditions that we experience as we get older. It is caused by the constant force of pumping the blood against your blood vessel walls. As we get older, the blood vessels become thicker either because of the constant pressure or by blockages. The higher the resistance to blood flow, the higher your blood pressure. It is possible to have high blood pressure for years without feeling ill. But uncontrolled high blood pressure can lead to heart attack and stroke. It is easily detected and just as easy to treat, so ensure to have it check by your doctor.

​

Your pulse is a quick reference check on how your heart is doing. You can feel your pulse on your wrist or neck; this is where the blood vessels pass close to the skin’s surface. Your pulse is the same as your heart rate. When you feel your pulse, you’re feeling the rush of blood as the heart pumps it around your body.

​

A healthy pulse is usually 60-100 beats per minute. But what is normal for you may not be normal for others; a very active person may have a pulse as low as 40 beats per minute. People who have larger body size usually have faster pulse – though it important to note that it does not usually go over 100 beats per minute. The heart beats in one perfect rhythm so if you feel a skip beat, an erratic pulse or a strong bounding pulse (you can see it), have it checked by your doctor.

​

In order to efficiently pump the blood around the body, the heart must work in perfect timing. The blood must be squeezed in the right direction, at the right time, and with the right force. An electrical impulse is needed to coordinate these activities. The heart has its own electrical system, built with perfect accuracy and multiple fail-safe features. It is measured using a device called an Electrocardiogram or ECG. The ECG reading gives the doctors a picture of how your heart’s electrical system works. Any issues can cause temporary health issues such as fainting spells or a life threatening cardiac arrest.

​

Keeping a healthy appearance is a good thing, but having a health heart is even better. Here are some expert tips on how to keep your heart in good health.

​

Cut down on salt - Having a high salt intake could cause your blood pressure to be high. This increases your risk of heart disease or stroke. The recommended maximum daily salt intake is 6 grams for adults and 3 grams for children. Cutting down to achieve almost near these recommendation is strongly advised. Limit eating processed foods, and not using salt at the table is one of the easiest ways to try.

​

 Eat less sugar – Too much sugar could lead to weight gain, tooth decay and diabetes. All of which can lead to heart disease. Try cutting down your sugar intake by having fruits instead of cakes, yoghurt instead of ice cream and dark chocolates instead of milk/white chocolates. 

​

Limit saturated fat – Butter, margarine, fatty meats and full fat milk are types of saturated fat, and are commonly associated to high cholesterol levels. Switching to semi–skimmed milk and low fat dairy food, choosing fish or lean cuts of meat and steaming or grilling instead of frying might be a better option.

​

Increase your potassium intake – Potassium can help lower your blood pressure, so eat heart-healthy fruits and vegetables like sweet potato, aubergine, mango, banana, beans and lentils. Be careful not to eat too much of these fruits and vegetables though, and take potassium rich supplements at the same time. As always, too much of something can be bad for you.

​

Quit smoking – Smoking is one of the major causes of heart disease, and studies show that smokers are almost twice as likely to have a heart attack compared to non -smokers. Smoking increases your blood pressure, damages the lining of your blood vessels and reducing the amount of oxygen in your blood.

​

Cut back on alcohol – Alcohol can cause abnormal heart rhythms, high blood pressure and damage your heart muscles. Try to cut back on your usual intake until eventually you can stick to the recommended guidelines for moderate alcohol drinking.

Overall, just keeping a healthy active lifestyle including exercise, stress management, keeping a healthy weight and having adequate sleep will all help to keep you heart healthy. Remember, it’s not only the outside, but also the inside that counts.