Early Signs of Heart Disease: Harvard’s Prevention Tips

Sep 22, 2024 - 10:03 Updated: Sep 21, 2024 - 22:16

Early Signs of Heart Disease: Harvard’s Prevention Tips

The early symptoms of heart disease are often vague and easily mistaken for other health conditions. However, recognizing these signs in time can be life-saving.

By incorporating certain preventive measures into daily routines, people can significantly lower their risk of heart disease.

Recognizing Early Symptoms

The heart is constantly at work, pumping blood to every part of the body. When heart function becomes impaired, it may send signals that are easily overlooked or misunderstood. Therefore, it is crucial to recognize the hidden signs of heart disease. If you or someone you know experiences these symptoms, it is important to seek medical help promptly.

Persistent fatigue

Sarah, a 45-year-old mother of two, enjoyed her morning walks. Recently, she began experiencing constant fatigue that did not improve with rest. She initially attributed it to stress or lack of sleep, but persistent fatigue can be an early indicator of compromised heart function, particularly when it occurs without significant physical exertion.

Shortness of breath after mild activity

When the heart cannot pump blood efficiently, shortness of breath may occur even after light activity. This can be an early warning sign of heart disease, indicating that the heart is struggling to meet the body’s needs.

Digestive issues

Recurrent indigestion or stomach pain may not always stem from dietary problems; sometimes, it may be linked to heart disease. These digestive symptoms become more concerning when accompanied by other warning signs, highlighting the need for further medical evaluation.

Atypical pain

Mark, a 60-year-old teacher, experienced persistent pain in his neck and shoulders, which he attributed to posture issues. However, these symptoms might indicate heart problems. Pain in atypical for a heart attack areas, such as the neck, arms, or between the shoulder blades, is often misinterpreted, particularly in women. Research shows that women suffering from acute myocardial infarction (heart attack) are more likely than men to experience pain or discomfort in these areas.

Sleep apnea

Breathing interruptions or irregularities during sleep can impact sleep quality and increase the risk of cardiovascular diseases. Obstructive sleep apnea is linked to a higher risk of hypertension, stroke, and coronary artery disease. Additionally, sleep apnea can cause the heart to work harder due to low oxygen levels, which may lead to problems with how the left side of the heart relaxes between beats, a condition known as left ventricular diastolic dysfunction, which increases the likelihood of heart failure. Addressing sleep apnea is crucial for reducing the risk of heart disease.

Fatigue and dizziness

Sudden feelings of fatigue and dizziness may indicate that the heart is not effectively supplying blood, which could be an early sign of heart problems. Conditions such as atrial fibrillation, cardiomyopathy, or certain types of stroke can cause dizziness or lightheadedness, according to the American Stroke Association.

Arrhythmias

Abnormal heartbeats—whether too fast, too slow, or irregular—can serve as warning signs of underlying heart issues.

Swollen feet or legs

Swelling in the feet, ankles, or legs due to fluid retention can be one of the early signs of heart disease. When heart function is compromised, blood may accumulate in certain areas, raising blood pressure and causing fluid leakage into surrounding tissues. This can result in edema in the legs, arms, or abdomen.

Excessive sweating

Excessive sweating without any physical activity can be an early warning sign of a heart problem, such as a heart attack or heart disease. This happens because the heart works harder to pump blood, triggering the body’s stress response, which can cause sweating.

If sweating occurs alongside other symptoms like chest pain, shortness of breath, or fatigue, it is important to seek medical attention immediately. This unusual sweating is your body’s way of signaling that something might be wrong with your heart.

Key Steps for Preventing Heart Disease

Adopting the following five lifestyle changes can significantly reduce risk factors for cardiovascular disease, according to Harvard T.H. Chan School of Public Health.

1. Not smoking

Smoking not only accelerates aging and harms the respiratory system but also raises the risk of heart disease. Avoiding all forms of tobacco is crucial for maintaining good health.

Although quitting smoking can be challenging due to nicotine addiction, many smokers have successfully made this change.

2. Maintaining a healthy weight

Being overweight or having a large waist circumference increases the risk of heart disease. A study involving over 1 million women found that body mass index (BMI) is a significant risk factor for coronary artery disease. The study suggested that for every 5 kg/m² (about 1.024 lbs/ft².) increase in BMI, the risk of developing coronary artery disease rose by 23 percent.

The formula for calculating BMI is weight (or in kilograms) divided by height squared (or in meters). Alternatively, you can use online BMI calculators or BMI tables to determine your BMI. A healthy BMI falls between 18.5 and 24.9.

Waist circumference may be a more effective indicator of health risk than BMI because it directly measures abdominal fat, which is linked to a higher risk of health problems such as heart disease, diabetes, and stroke.

BMI only measures overall body weight in relation to height, but it doesn’t distinguish between fat and muscle or indicate where fat is stored. Excess fat around the waist, particularly visceral fat, is more dangerous than fat in other areas of the body, making waist circumference a more targeted measure of health risks. One study showed that abdominal obesity was associated with a 13 percent increased risk of cardiovascular disease. For reference, a healthy waist circumference should be no more than 94 cm (approximately 37 inches) for men and no more than 80 cm (approximately 31.5 inches) for women.

3. Exercising regularly

Regular physical activity can lower the risk of heart disease, stroke, diabetes, hypertension, and other chronic diseases.

Intense training is not necessary; even simple activities like brisk walking can provide significant health benefits. In contrast, a sedentary lifestyle can have the opposite effect, potentially increasing the risk of obesity and several chronic diseases. Previous research has shown that prolonged sitting is associated with a higher risk of cardiovascular disease.

4. Following a healthy diet

An optimal diet for preventing heart disease focuses on consuming more fruits and vegetables, whole grains, nuts, fish, poultry, and plant-based oils. Alcohol should be consumed in moderation, while red meat, processed meats, refined carbohydrates, added sugars, sodium, and trans fats should be limited. A study found that following this dietary pattern can lower the risk of coronary heart disease by 31 percent and the risk of diabetes by 33 percent.

Another randomized controlled trial with a 4.8-year follow-up showed that adopting a Mediterranean diet supplemented with extra virgin olive oil or nuts—both rich in unsaturated fats—significantly reduced the likelihood of major cardiovascular events in high-risk populations.

Research has demonstrated that adhering to such dietary patterns can significantly lower the risk of coronary heart disease.

5. Improving sleep health

Sleep is essential for cardiovascular health. Research has shown that insufficient sleep is a major risk factor for heart disease and can also adversely affect other heart-related risk factors, including diet, physical activity, weight, inflammation, and blood pressure.

Adopting better sleep habits can greatly improve sleep quality. Calming activities like stretching or meditation before bed, exercising regularly, avoiding electronic devices for at least an hour before sleep, and steering clear of caffeine, alcohol, and heavy meals in the evening can all improve sleep quality.

Research has demonstrated that these five practices can significantly reduce the risk of heart disease. Following a healthy lifestyle can lower the risk of coronary events by more than 80 percent and the risk of sudden cardiac death by 92 percent.

Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.