Guard the beat: Key takeaways from a cardiologist for heart health

Editor's note: September 29 marks the 26th World Heart Day, with this year's theme being "Don't miss a beat." Xu Shiying, Chief Physician of the Department of Cardiology at Chuiyangliu Hospital affiliated with Tsinghua University, reflects on over two decades of practice. She notes the life-saving hope offered by proactive prevention.

A 42-year-old male patient with a long-term smoking history and insomnia was admitted to the hospital for an acute myocardial infarction in 2019. I performed an emergency percutaneous coronary intervention (PCI), successfully opening the blocked artery and implanting a stent.

While the surgery was successful, I knew it was only the first step.

After discharge, alongside taking his prescribed medication regularly, the patient embarked on a comprehensive lifestyle overhaul under my medical guidance. One year later, the patient's heart function had improved significantly and he was even able to complete a marathon.

His recovery is a testament to the success of systematic cardiac rehabilitation and lifestyle intervention.

Understanding cardiovascular diseases

Cardiovascular diseases (CVDs) are the leading cause of death globally, claiming an estimated 17.9 million lives each year, according to the World Health Organization.

CVDs are a group of disorders of the heart and blood vessels and include coronary heart disease (CHD), cerebrovascular disease, rheumatic heart disease and other conditions. 

According to the Report on Cardiovascular Health and Diseases in China 2023, the prevalence of CVDs continues to rise in the country, with an estimated 330 million patients currently affected. This includes 11.39 million cases of CHD.

I specialize in the treatment of CHD. The disease shows higher prevalence in men compared to women, and in rural areas compared to urban ones, with incidence rates increasing rapidly with age.

While many believe heart health relies primarily on medication and surgery, scientific evidence tells us that lifestyle modifications are equally crucial as drug therapy and form the cornerstone of prevention.

Despite the high incidence of CVD, several misconceptions persist among the public.

Many think CVD only affects the elderly, but atherosclerosis can insidiously begin at an early age due to unhealthy lifestyle habits.

Furthermore, CHD can be asymptomatic in its early stages. Good physical fitness does not guarantee perfect cardiovascular health, making regular screenings essential for detecting underlying risks.

While medication is a core component of treatment, its benefits can be significantly undermined if unhealthy habits like smoking and a poor diet persist.

Daily heart protection

Protecting heart health should be integrated into daily life. Here are science-based recommendations for everyone.

Watch the diet

To manage weight, it is suggested to reduce intake of high-fat, high-sugar, and high-salt foods and increase consumption of vegetables, fruits and dietary fiber. Maintaining a healthy weight is one of the most direct ways to reduce the workload of the heart.

A balanced diet with controlled energy intake is recommended: 1200-1500 kcal/day for men and 1000-1200 kcal/day for women. It is recommended that calories be distributed in a 3:4:3 ratio across breakfast, lunch, and dinner.

For macronutrient distribution, fat should be 20-30 percent, protein 15-20 percent, and carbohydrates 50-60 percent. For dietary diversity, we should consume at least 12 different foods daily and over 25 weekly.

It is recommended to develop a preference for light flavors, limit salt intake to under five grams per day, and be mindful of high-salt condiments and foods. It is also necessary to limit simple sugars, sweets, and ensure added sugars constitute less than 10 percent of total energy intake.

Stay active

Moderate-intensity exercise for 30-60 minutes, three to five times per week, can effectively improve blood pressure, lipid profiles, and strengthen heart function.

A structured exercise program should incorporate 5-10 minutes of warm-up and 5-10 minutes of cool-down. The core of the program consists of 5-60 minutes of aerobic training, tailored to the individual's capacity, and can be supplemented with resistance and flexibility training.

Recommended activities include walking, jogging, cycling, and swimming for aerobic endurance; elastic bands, dumbbells, or machine-based exercises for resistance training; or traditional Chinese exercises like Tai Chi, Baduanjin, and Wuqinxi.

Manage stress

Insomnia and chronic stress can damage cardiovascular health. We may manage emotions through exercise, meditation, hobbies, etc., to maintain a calm mindset, ensure good sleep, and stable mood. It is recommended to sleep between 22:00-23:00, with an optimal sleep duration of seven hours per night.

Regular check-ups

Post-procedure patients should attend regular follow-up appointments, recommended at one, three, six, and 12 months, transitioning to annual visits thereafter.

Even without symptoms, periodic checks of blood pressure, lipids, and blood glucose are advised. For individuals with a positive family history or concomitant risk factors, such as smoking or hyperlipidemia, early screening and intervention are crucial.

(This medical advice is for informational purposes only. Please consult your doctor for personal medical guidance.)

(Cover photo designed by CGTN's Du Chenxin)