Imagine a typical day: Deadlines looming, traffic crawling, personal worries weighing heavily on your mind. Stress at work and home can throw anyone’s emotions into turmoil. In these moments, your heart silently processes these anxieties. What you may not realise is how profoundly your emotional state impacts your heart’s well-being.

If you think “heart attacks are only for the old”, think again. In 2022, heart disease topped the charts as the leading cause of premature deaths (ages 30 to 69) in Malaysia, with an alarming rise of more younger people experiencing heart problems compared to years ago. A study on Coronary Artery Disease (CAD) among Malaysian youths found that nearly 70% of participants aged 15 to 24 have at least one cardiovascular risk factor. 

While poor lifestyle choices like unhealthy eating habits and lack of exercise contribute significantly to heart disease risk, recent studies have highlighted a powerful link between emotional states and cardiovascular health. Research involving over 6.5 million individuals revealed that young adults in their 20s and 30s facing stress, anxiety, and depression have up to three times higher risk of cardiovascular illness and related complications than their peers. 

This heart-mind connection has given rise to an emerging field known as psychocardiology, which specifically explores how psychological factors impact heart health. This isn’t just about medical terminology. It’s a wake-up call that caring for our hearts extends physical fitness or eating right; it also involves nurturing our emotional wellbeing.

WHAT’S STRESS GOT TO DO WITH IT

Stress is often termed the “silent killer” for a reason. Long-term exposure to stress hormones increases inflammation in the body, contributing to arterial plaque buildup and raising heart attack risks. Anxiety triggers adrenaline surges that accelerate heart rate and elevate blood pressure, potentially damaging the heart over time. Moreover, mental health challenges disrupt the body’s antioxidant balance, further complicating heart heart.

Mental health can also have indirect effects on the heart. People dealing with stress and anxiety often have a hard time maintaining healthy habits. They may cope by turning to unhealthy behaviours like alcohol or drug abuse, many of which are primary risk factors for heart disease.

Thankfully, there are ways to improve your emotional wellness and your heart health.

#1 Take a Breather 

Amidst hectic schedules, it’s important to prioritise moments to relax and lessen anxiety! Even a few minutes of mindfulness can positively impact both mind and heart, helping you navigate challenges with renewed vigour. Think of it as the power of pause, which helps you focus on the now and take in all the good around you even in the midst of severe challenges. 

#2 Eat the Good Stuff 

You are what you eat… and in the case of reducing your heart attack risk, this couldn’t be truer. “Opt for a balanced diet that focuses on whole, minimally processed food. This approach helps ensure you get the essential nutrients needed for heart health while avoiding substances that can contribute to heart disease. Moderation and consistency are key to maintaining a heart-healthy diet over the long term,” says Cynthia Jetan, Certified Nutritionist at LAC Malaysia.

Cynthia recommends that “Eat plenty of fruits and veggies, ideally five servings every day, and aim for a variety of colours to get a wide range of nutrients. Whole grains like brown rice, quinoa, and oats contain more fibre and nutrients, which can help lower cholesterol and improve heart health.” As for her don’ts, she says to avoid or limit trans-fat often found in processed and fried foods as this increases bad cholesterol, to cut down on salt, which is linked to high blood pressure, and to limit sugary foods and drinks whereby excessive intake can lead to obesity, diabetes, and heart disease.

Furthermore, Cynthia says there are plenty of local options to maintain a heart-healthy diet. “Integrate local fruits like guava, pineapple, papaya, and vegetables like kangkong, pak choy, and bitter gourd into your meals. Aim for proteins like ikan kembung and tenggiri, tempeh and tofu. You can also cook with local herbs and spices like turmeric, ginger, and lemongrass to add flavour to your dishes.” However, she warns against excessive use of local sauces like fish sauce, soy sauce, belacan, and budu as these contain a high level of sodium.

#3 Sleep Well Every Night!

A study showed that irregular sleep schedules cause nearly twice the risk of a heart disease, so consistency is key when it comes to your sleep! Sleep inconsistency disturbs the body’s circadian rhythms, causing your heart rate, blood pressure, and other cardiovascular functions to become disrupted. The same study says that even going to sleep or waking up 60 minutes off your usual schedule from day to day could potentially impact the heart over time!

Not only that, bad sleep affects your mental state. Getting good-quality sleep lets your body get the restorative break it needs while sleep deficiency changes activities in parts of the brain related to controlling your emotions and behaviours. Hence why you feel a lot better after “a good night’s sleep”!

#4 Make Time for a Healthy Heart

With your schedule packed with back-to-back meetings and social events, it can be difficult to follow the rules above. But looking after your heart and mental health doesn’t require a complete lifestyle overhaul. Even small steps can make a significant difference. Aim for at least 30 minutes of moderate exercise most days of the week. This can be as simple as taking a brisk walk during your lunch break or using the stairs instead of the elevator.

Finding it hard to eat well amidst a busy day? Meal prep! “When you meal prep, it’s easier to control what and how much you eat,” says Cynthia, who recommends grilled chicken or fish, roasted vegetables, and whole grains packed in portion-sized containers. She also recommends taking supplements like fish oil when you can’t get all the necessary nutrients from food alone. “Fish oil is well-known for its heart health benefits, thanks to its high Omega-3 fatty acids content. Specifically, fish oil contains DHA and EPA, two types of Omega-3s that help reduce inflammation in the blood vessels to lower the risk of heart diseases, reduce blood pressure, and improve cholesterol levels. According to the Malaysian Dietary Guidelines, you can get enough DHA and EPA from eating deep-sea fatty fish at least twice a week. However, if you don’t like fish or don’t eat it regularly, fish oil supplements can be a convenient alternative. These supplements ensure you get the necessary Omega-3s without worrying about your fish intake.”

How much is enough? The exact amount may vary based on individual health needs. Experts recommend 250 to 500mg of combined EPA and DHA daily for general health, with studies using 1,000 to 4,000mg for heart health. “To ensure your supplement meets these amounts, check the label for DHA and EPA specifically,” says Cynthia. 

If you’re considering this important supplement, try LAC Primax Omega Fish Oil + CoQ-10 softgels. It has a high concentration of fish oil providing 678mg EPA and 271mg DHA, which more than meets the required amount recommended to promote cardiovascular health. Plus, it also has CoQ-10, which is essential for your heart muscle. It also promotes nutrients and oxygen delivery to all over the body, and helps you feel more energised. If you refrain from taking fish oil because of the unpleasant fishy aftertaste, LAC Primax Omega Fish Oil + CoQ-10 is enteric coated to reduce this.

Remember: Caring for our hearts is more than just a physical journey. It is a deeply personal commitment to our own wellbeing. Nourishing meals, restful nights, and happy moments are just a few things we can do towards a stronger heart and a clearer mind. Small, consistent steps will make all the difference, not only for your heart health but overall quality of life. 

The listicle is attributed to Cynthia Jetan, a certified nutritionist from LAC Malaysia.

This content is provided by LAC Malaysia..

The views expressed here are those of the author/contributor and do not necessarily represent the views of Malaysiakini.

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