6 Lifestyle Modifications for Your Heart Valve Health
The heart is the organ responsible for pumping blood for circulation through the body. Inside the heart, there are four heart chambers and four heart valves that open and close to regulate blood flow. These four heart valves are:
- Aortic valve.
- Mitral valve.
- Pulmonary valve (or pulmonic valve).
- Tricuspid valve.
If a heart valve is damaged or infected, it can lead to valvular heart diseases, including:
- Valvular stenosis: the narrowing of the heart valve
- Valvular prolapse: the valve flaps become stretched and cannot close properly.
- Heart valve regurgitation: the leakage of blood backward through the closed heart valve that could be due to heart valve prolapse in some cases.
To maintain a healthy heart and lower the risks of heart disease, here are six easy healthy lifestyle changes you can do and inspire others to do the same.
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Healthy diet
Healthy eating can provide long-term health benefits and reduce the risk of developing chronic diseases, including heart disease.
- Eat a variety of fruits, vegetables, and whole grains regularly.
- Change the source of protein to be plant-based, e.g., nuts and legumes, or fish and seafood, instead of animal meats.
- Reduce salt, sugar, and alcohol intake.
- Avoid processed foods, specifically processed meat, e.g., sausage, ham, and bacon.
- Avoid saturated fat, including animal fat, coconut, and palm oils.
- Balance energy intake and expenditure. Avoid overeating.
- Stick to a healthy diet plan when eating out.
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Regular exercise
Regular moderate to high-intensity exercises such as dancing, running, jogging, or speed walking can improve your physical fitness and mental health. It can strengthen your bone and muscle, help control or lose weight, lower high blood pressure and LDL cholesterol which can harm your heart, boost your sleep quality and energy, and reduce stress. It is recommended for adults to exercise for 150-300 minutes a week at moderate to high intensity for aerobic/cardio type and also resistance or weight training 2-3 days a week.
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Dental care
According to research, people who brush their teeth twice a day for a minimum of 2 minutes have a three-fold lower risk of developing heart disease. It is crucial to carry out proper daily dental care for your oral hygiene and heart health. Have a regular checkup with your dentist, at least 1-2 visits per year.
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Quit smoking
Smoking or tobacco use is hazardous to almost every organ; it is one of the main risk factors for cardiovascular diseases. Chemicals in cigarette smoke can damage the heart and blood vessels, increasing the risk of developing atherosclerosis. Secondhand smoke can also harm people who are non-smokers. Quitting cigarette smoking is beneficial not only to your health but also others.
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Heart disease awareness
Learn and understand the causes and symptoms of heart disease to help you recognize and prevent heart valve diseases.
Symptoms of valvular heart disease are:
- Chest pain
- Shortness of breath
- Irregular heart rhythm
- Dizziness and syncope
- Fatigue
- Fever
- Unexplained weight gain
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Annual health checkup
Usually, heart valve diseases are asymptomatic at the early stage. Therefore, an annual health checkup can help you detect telltale signs of potential heart valve diseases or other cardiovascular diseases. If you begin to have the previously mentioned symptoms, consult your doctor for a thorough diagnosis and start a treatment plan or lifestyle modification that can reduce the risk of developing heart disease.
Article by
Dr Paisan Bunsiricomchai
A specialist doctor in cardiac electrophysiology
Doctor profile