Heart health — how to preserve it in today’s rhythm of life?

Heart health is one of the most important prerequisites for a long and high-quality life. The heart works continuously 24 hours a day, supplying the body with oxygen and nutrients, so any disturbances in its function can affect the entire body. Despite advances in medicine, cardiovascular diseases remain one of the most common health threats both in Latvia and worldwide.

The good news is that many risk factors can be influenced. Understanding how to improve heart health starts with everyday habits.

What threatens heart health?

Cardiovascular diseases usually do not develop suddenly. They develop gradually through the long-term influence of certain risk factors. Some cannot be changed, such as age and genetic predisposition, but many factors are related to lifestyle.

The main modifiable risk factors are considered to be:

• High blood pressure;
• Elevated cholesterol levels;
• A sedentary lifestyle and excess weight.

These factors can remain without pronounced symptoms for a long time, so regular preventive check-ups are an essential cornerstone of heart health.

Movement — medicine for the heart

One of the most effective ways to strengthen the heart is regular physical activity. Movement improves blood circulation, lowers blood pressure, helps control body weight and reduces the effects of stress. This does not mean that you have to become a marathon runner — even regular walks, Nordic walking, swimming or cycling can significantly improve heart health.

Specialists recommend at least 150 minutes of moderate-intensity physical activity per week. The most important thing is regularity.

Diet — the heart’s ally or enemy

What we eat directly affects the condition of our blood vessels. A balanced diet helps maintain a normal cholesterol level and reduces the risk of cardiovascular disease. It is recommended to include more vegetables, fruit, whole-grain products, legumes and fish in the diet.

It is recommended to:

• Reduce salt intake;
• Replace saturated fats with unsaturated fats;
• Choose water instead of sweetened drinks.

Even small changes in the diet provide significant long-term benefits for heart health.

Stress and sleep — often underestimated factors

The fast pace of modern life often means chronic stress. Long-term stress increases the level of cortisol in the body, which can affect blood pressure and heart function. Quality sleep is also important — insufficient sleep is associated with an increased risk of heart disease.

A regular daily routine, relaxation techniques and time for rest help maintain not only emotional balance but also heart health.

Preventive check-ups — an investment in the future

To detect possible risks in good time, it is recommended to have regular health check-ups. Blood-pressure measurements, cholesterol and glucose tests, and, if necessary, an electrocardiogram (ECG) make it possible to assess heart function.

This is especially important for people over 40 or those whose family has a history of cardiovascular disease. Timely diagnosis helps prevent serious complications and preserve heart health in the long term.

Preventive heart-health check-ups can be carried out by FORTEMED cardiologists, who provide a professional assessment and individual recommendations for further health improvement.