By Dr Meagan Lewis Gujadhur, Health Practitioner at LetsBe
Heart Health Awareness Month, celebrated in February, aims to increase awareness of cardiovascular disease and the importance of maintaining a healthy heart. It’s a time to reflect on an often-overlooked but vital aspect of our well-being—our heart. But when you think about it, do we really need a designated month for heart health? Imagine a machine that’s designed to run for 70+ years without requiring any servicing. It’s hard to think of one. Yet, we have this extraordinary machine inside us that beats relentlessly, tirelessly, and adaptively in the background. For that, we should feel immense gratitude. However, we shouldn’t reserve our focus on heart health for just one month or one day. The key is adopting sustainable habits that prioritise heart care every day. So, what does the heart truly need from us?
First, it needs regular exercise. The heart may be constantly beating, but it’s still a muscle that requires training. Just like any other muscle in our body, it needs exercise to stay strong and healthy. According to most cardiac society guidelines, adults should aim for at least 150 minutes of moderate intensity exercise each week. While this may sound challenging with the busy demands of work and family, it’s important to treat heart health as a non-negotiable priority—just like brushing your teeth or having meals. Even if you can commit to just 30 minutes of physical activity five days a week, the positive effects extend far beyond just your heart. Exercise enhances overall health, reduces stress, and supports mental well-being.
Secondly, the heart requires the right fuel. Cholesterol can silently build up in the vessels without presenting symptoms until it’s too late, leading to occlusion of the heart’s blood vessels. When this happens, the heart muscle is deprived of blood, resulting in the familiar symptom of chest pain. But heart attacks can present in many ways, not always as a sharp, crushing chest pain. That’s why it’s essential to maintain a healthy diet, one that is rich in healthy fats, fiber, antioxidants, and plenty of water. Proper nutrition is essential not only for heart health but for overall vitality.
The third critical factor is to quit smoking. Smoking is an obvious culprit when it comes to cardiovascular disease. The chemicals in cigarettes accelerate the buildup of plaque in the coronary vessels, causing damage over time. The good news is that quitting smoking can reverse some of this harm. In fact, within just one year of quitting, your risk of cardiovascular disease drops dramatically. So, if you haven’t yet, consider making this change for the sake of your heart—and your overall health.
Another important piece of the heart health puzzle is regular check-ups with your doctor. This is especially true if you have a family history of cardiac disease, hypertension, or have experienced any blood pressure issues in the past. Even if you don’t fall into these categories, it’s wise to attend health screenings regularly. As the old saying goes, “prevention is better than cure”—and this is particularly true when it comes to heart disease.
Finally, we must acknowledge that being overweight puts extra strain on the heart. When the heart has to work harder to pump blood around an overburdened body, it can lead to a series of problems, including abnormal enlargement of the heart, additional blood volume, sleep apnea, and even heart failure. Managing weight through a balanced diet and regular physical activity is one of the most effective ways to protect your heart.
This Heart Health Awareness Month let’s make a conscious effort to prioritise our hearts—not just for one month, but every month. The heart is a tireless worker that looks after us, so it’s only fair we give it the care it deserves.
