Things to Watch Out for Heart Health

Heart Health – What You Need to Know Unhealthy diet, sedentary lifestyle, smoking… Did you know that cardiovascular diseases, which have become widespread in recent years regardless of age and rank first among causes of death, are directly linked to lifestyle? Dr. Hilal Kurtoğlu Gümüşel, Cardiologist at Acıbadem Dr. Şinasi Can (Kadıköy) Hospital, states: "Cardiovascular diseases rank first among causes of death worldwide and in our country. When evaluating all age groups, one in every two deaths stems from cardiovascular disease. However, 80% of cardiovascular deaths could be prevented by abandoning the wrong habits that invite heart disease," she says. Cardiologist Dr. Hilal Kurtoğlu Gümüşel explained 9 harmful habits that negatively affect heart health and provided important warnings and recommendations.

Insufficient Sleep

Sleeping less than seven to eight hours daily causes bodily stress and triggers heart disease. Studies have shown that people who routinely sleep four, five or six hours have increased risk of diabetes, hypertension and obesity. Additionally, there is evidence that sleep deprivation can cause low-grade inflammation.  

Neglecting Dental and Gum Health

Scientific studies demonstrate that untreated gum disease can cause dysfunction in the inner lining of blood vessels and trigger coronary artery disease. Furthermore, in patients who develop rheumatic heart disease due to beta-hemolytic streptococcal infection, which is common in our country especially in childhood, untreated gum disease in subsequent years can also increase the risk of new infections that may cause life-threatening valve complications.

Excessive Salt Consumption

The World Health Organization recommends consuming a maximum of 5 grams of salt daily, equivalent to one level teaspoon. However, salt consumption in our country exceeds this amount considerably. Sodium, known to raise blood pressure, is a significant component in many unhealthy processed foods. Processed foods containing sodium include crisps, salted foods (olives, cheese, pickles), salted biscuits, crackers, canned goods and bread. As your daily sodium intake increases, your health becomes at risk.

Physical Inactivity

To protect against heart disease, 150 minutes of exercise per week is recommended. That means exercising 30 minutes a day, five days a week. However, for those beginning to exercise, it is recommended to start with short duration and low intensity, gradually increasing to the recommended duration. Choosing an exercise type suited to your personality can make it easier.

Insufficient Magnesium Intake

Magnesium deficiency can trigger palpitations, insomnia, fatigue, headaches, muscle cramps and ultimately high blood pressure and diabetes, leading to cardiovascular disease. It is therefore important to include dark leafy greens such as Swiss chard, spinach and broccoli rich in magnesium, nuts such as almonds, cashews and peanuts, and legumes in our diet.

Excessive Consumption of Saturated Fat Foods

The increase in dietary fat intake is directly proportional to increased fat levels in blood. High consumption of saturated fats increases cardiovascular disease. Saturated fats are fats that are solid at room temperature and have high saturated fat content. Products with the highest saturated fat content include processed meat products such as salami, sucuk and sausages, burgers, fried ready-made foods, cakes, biscuits, butter, hard cheeses, creams, skinned poultry and fatty meats. Therefore, careful attention must be paid when consuming these foods.

Inability to Manage Stress

Cardiologist Dr. Hilal Kurtoğlu Gümüşel discusses the effects of stress, an inevitable part of daily life, on heart health as follows: "When a person is under stress, a hormone called adrenaline is released, which temporarily accelerates heartbeat and breathing. While low-level stress is a driving force in life, continuous exposure to increasing stress levels causes the heart to work faster, the heart to struggle in pumping blood, blood pressure to rise, the arteries supplying the heart to constrict, and cholesterol levels in blood to increase. During times when you feel excessively tired or stressed, you should do things that will make you feel good and lift your spirits. In combating stress, sometimes the easiest method can be as simple as smiling. For example, call a friend and talk about pleasant things or go for a walk outdoors. Entertain yourself by starting a funny book. In short, try to distance yourself from your current situation and shift to a different mindset."

Consuming Carbonated and Sugary Drinks

The excess sodium in carbonated beverages, particularly in hypertension patients, can cause blood pressure to go out of control and rise sharply. Similarly, excessive consumption of high-sugar drinks can cause insulin resistance and increase heart disease.

Smoking

Dr. Hilal Kurtoğlu Gümüşel states: "Smoking is one of the primary factors in the development of heart disease. The risk of heart disease in smokers is 2-5 times higher compared to non-smokers. Smoking for many years reduces life expectancy by an average of 10-12 years. However, you are never too late to quit smoking. According to studies, within three years after quitting smoking, the risk of having a heart attack is reduced by half, and after six years it drops to the level of non-smokers. Therefore, the right time to quit smoking is now!"