13 Facts About Your Heart That Could Change Your Life

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“Heart health is at the core of our being,” according to registered dietitian, nutritionist, medical exercise specialist, certified personal trainer, and owner of Fredericksburg Fitness Studio in Virginia, Jennifer Scherer.

She says, without cardiovascular health, we’ll “have difficulty having anything else. We have to have a healthy heart to live to our fullest.”

And yet, millions of people face cardiovascular disease every year. So here are 13 interesting facts about your heart that will help you keep it in great shape.

13 Surprising facts about your heart health

1. 80% of heart disease is preventable.

Research shows that, while genetics play a role in heart disease risk, shared lifestyles within families make an even bigger impact. These include similarities in:

Diet
Physical activity level
Overall lifestyle habits passed through generations, such as smoking

Recognizing potential risk factors early on can help you adopt an effective prevention strategy. So, regardless of your family history, you can significantly lower your risk by:

Eating heart-healthy foods, including fruits, vegetables, lean proteins, and whole grains
Exercising regularly
Quitting smoking
Regularly visiting your healthcare provider for screenings

2. You could have a heart attack without knowing it.

Contrary to popular belief, not all heart attacks come with dramatic symptoms. Up to 20% of patients have “silent” heart attacks with minimal or no noticeable signs–and they can be just as dangerous.

While chest pain and breathlessness are telltale indicators of a heart attack, many people experience subtler symptoms, such as:

Pressure or discomfort in the chest
Mild pain in the neck or arms
Nausea
Cold sweats

If you notice any of these milder symptoms, contact your healthcare provider right away. And for severe symptoms, such as fainting or intense dizziness, seek emergency medical attention.

3. You don’t have to take a million steps a day.

Many people realize the importance of physical activity, but think they have to reach 10,000 steps a day to benefit. This simply isn’t true.

The National Institutes of Health (NIH) say that about 8,000 steps a day is sufficient to reduce your risk of death by up to 51%. And surprisingly, the intensity of those steps has a minimal impact.

So, if you use a pedometer or fitness watch, aim for 8,000 steps. To reach this number, you can:

Take the stairs instead of the elevator
Take active breaks throughout the workday
Walk around the block during or after lunch

Just make sure to walk more than 4,000 steps, which experts consider a low level of physical activity.

4. Mindfulness is an ally.

A growing body of research shows that mindfulness meditation can help prevent cardiovascular issues. It can significantly decrease stress levels, contributing to lower heart rate and blood pressure.

Some studies also suggest that meditation helps balance hormones (such as insulin and estrogen) that, when out of balance, could contribute to heart disease. Not to mention, it can improve your outlook on life, encouraging other heart-healthy habits like exercise.

5. Expressing gratitude can reduce your risk of heart disease.

Gratitude does more than conjure up positive feelings. It actually offers tangible benefits for your physical and mental health, including:

Healthier lifestyle choices
Better mental health
Improved cardiovascular function
Healthy activity in the autonomic nervous system, which plays a crucial role in heart rate regulation and vascular wellness

You can keep a gratitude journal or simply express thanks to the people in your life to experience these positive effects.

6. Chocolate is great for your heart.

That’s right; chocolate isn’t just a treat, but a heart-healthy one. Dark varieties with at least 70% cacao are rich in flavanols, powerful antioxidants that boost heart function and lower your risk of:

Coronary heart disease
Stroke
Diabetes

Research shows you can reap chocolate’s benefits by enjoying small quantities six times a week.

7. Your oral health is intimately connected with your heart health.

Researchers have highlighted a connection between gum disease (periodontitis) and an increased risk of cardiovascular conditions. That’s because bacteria from your mouth can enter your bloodstream and affect your heart.

To protect your oral and, consequently, heart health, you can use a few simple approaches:

Oil pulling: Swish a tablespoon of coconut oil in your mouth for 10-20 minutes daily to reduce harmful bacteria and plaque buildup.
Drinking green tea: Its antioxidants can reduce inflammation in the gums and improve oral health.
Good nutrition: A diet rich in vitamins A, C, and E, as well as omega-3 fatty acids, can support gum health and reduce inflammation.

8. Your gut health matters.

Gut health is essential for cardiovascular wellness, playing a role in:

Metabolism: Bacteria living in the gut produce enzymes that help break down complex carbohydrates and synthesize vitamins, impacting weight management.
Inflammation: The gut microbiome interacts with the immune system, potentially preventing or increasing inflammation–a known contributor to heart disease.
Blood pressure: Certain gut bacteria produce chemicals that, after entering the bloodstream, can help lower blood pressure–a crucial element in cardiovascular health.

Furthermore, researchers have linked gut health to mental health, and the heart is intimately connected to the brain via a complex network of nerves. This means there is a bidirectional relationship between cardiovascular diseases and mental health issues like anxiety and depression.

You can take care of your gut, heart, and mental health by eating whole foods and probiotics, such as sauerkraut or other fermented vegetables.

9. Laughter is medicine.

Laughter does more than lift your spirits; it’s also beneficial for your heart. Research shows it can:

Increase blood flow
Stimulate the inner linings of blood vessels, prompting the release of nitric oxide, which helps arteries relax and supports healthy blood pressure
Lower stress hormones like cortisol and epinephrine, which narrow blood vessels and heighten the risk of heart-related issues
Increase endorphins, “feel-good” hormones that naturally combat stress and inflammation, relaxing the heart and blood vessels

10. Sleep is crucial for a healthy heart.

Research has consistently shown that inadequate sleep is associated with cardiovascular risks, including:

High blood pressure
Abnormal heart rhythms
Diabetes
Obesity

So aim for at least seven hours of sleep per night to keep your heart going strong.

11. Cold weather can increase your risk of heart attacks.

Cold weather narrows arteries, elevating blood pressure and diminishing the heart’s oxygen supply. This is why, in the winter months, Americans face up to a 30% higher risk of heart attacks compared to warmer times of the year–putting even healthy people at risk.

So, dress warmly in cold weather. And exercise indoors to avoid additional strain on your heart.

12. Noise pollution can harm your heart.

Research has linked chronic exposure to loud noises–such as traffic or overhead airplanes–to an increased risk of various health issues, including:

Increased blood pressure
Heart attacks
Stroke

Experts believe continuous noise heightens the risk of cardiovascular disease by acting as a stressor. It’s even been linked to other conditions like dementia, diabetes, and cancer.

While some noise is unavoidable, find ways to enjoy peace and quiet whenever possible.

13. It’s never too late.

Adopting heart-healthy habits at any stage of life can significantly diminish your risk of developing heart disease. In fact, one study found that making lifestyle adjustments at 50 could extend your life expectancy by 12-14 years.

Researchers have also found that simple lifestyle shifts–like eating plenty of antioxidant-rich vegetables and walking for 20 minutes a day–could extend life expectancy to 93 for women and 87.5 for men.

Your heart works hard for you every day. By protecting it with simple habits like eating nutritious foods, exercising, practicing mindfulness, and prioritizing your oral health, you’re not just investing in extra years on this planet. You’re creating a healthier, happier experience for yourself for the rest of your life.

Use these cardiovascular health facts as inspiration to take care of your heart–and it will keep taking care of you.

References:

Cardiovascular Health: 6 Surprising Facts About Heart Health Everyone Should Know | Heart Health | 30Seconds Health

Heart Disease Facts | cdc.gov

Anatomy, Thorax, Heart Muscles – StatPearls – NCBI Bookshelf

More than half of U.S. adults don’t know heart disease is leading cause of death, despite 100-year reign.

Lifestyle Strategies for Risk Factor Reduction, Prevention, and Treatment of Cardiovascular Disease – PMC

Know Your Risk for Heart Disease | cdc.gov

Risk Factors for Coronary Artery Disease: Historical Perspectives – PMC

Diabetes, Heart Disease, & Stroke – NIDDK

Depression and the Link with Cardiovascular Disease – PMC

Smoking, heavy drinking, physical inactivity, and obesity among middle-aged and older adults in China: cross-sectional findings from the baseline survey of CHARLS 2011–2012 – PMC