How to prevent heart failure
Heart failure is a serious condition that affects the heart’s ability to pump blood effectively.
In this article, consultant cardiologist Dr Ganesan Kumar outlines how you can reduce your risk of developing heart failure through practical lifestyle adjustments and routine cardiovascular screening.
Understanding Heart Failure
Heart failure doesn’t mean the heart has stopped working, it means it’s not pumping blood as efficiently as it should.
This can develop gradually, often as a result of long-term conditions like high blood pressure, coronary artery disease, or diabetes. Atrial fibrillation, a common arrhythmia with an irregular heart rhythm, is also a frequent cause, particularly in older adults.
Heart failure can also occur when the heart pumps normally but doesn’t relax properly. This “stiff” heart, often caused by high blood pressure, diabetes, or ageing, can’t fill with enough blood, leading to heart failure with preserved pumping function (HFpEF).
Because symptoms often appear slowly or can be mistaken for general fatigue or ageing, prevention and early intervention are crucial.
Lifestyle measures to protect your heart
Making small, sustainable changes to your daily habits can have a big impact on your long-term heart health and help prevent heart failure.
1. Maintain a healthy blood pressure
High blood pressure (hypertension) is a major cause of heart failure. It puts extra strain on the heart over time, which can lead to thickening of the heart muscle and reduced pumping ability.
You can lower your blood pressure through various approaches, like reducing your salt intake (less than 6g per day), staying active, and taking prescribed medication consistently if needed.
2. Adopt a heart-healthy diet
A diet rich in plant-based foods, healthy fats (nuts and oily fish), and whole grains supports cardiovascular health. Avoid highly processed foods and excess sugar.
3. Stay physically active
Regular physical activity strengthens the heart muscle, supports weight control, and helps manage blood pressure and cholesterol.
Aim for at least 150 minutes of moderate activity each week like, brisk walking, swimming, or cycling.
4. Avoid smoking and limit alcohol
Smoking damages blood vessels and significantly increases the risk of heart disease. If you smoke, seek support to quit.
Excessive alcohol intake can also weaken the heart muscle. Follow the recommended UK guidelines and limit alcohol to no more than 14 units per week.
5. Maintain a healthy weight
Excess body weight places additional strain on the heart and raises the risk of conditions like high blood pressure and diabetes.
Even losing a small amount of weight can significantly improve heart function and reduce the risk of developing related conditions like type 2 diabetes and high cholesterol.
The importance of regular health checks
Regular health checks are key to spotting heart-related issues early, even before symptoms arise, which allows for quicker intervention.
1. Routine cardiovascular screening
Individuals over 40, or with a family history of heart disease, may be eligible for an NHS Health Check every five years. These checks often include:
- Blood pressure measurement
- Cholesterol and glucose testing
- Body mass index (BMI) assessment
2. Specialist cardiac screening
In higher-risk individuals, a cardiologist may recommend further tests:
- Echocardiography to assess the heart’s structure and function
- Electrocardiogram (ECG) to detect abnormal heart rhythms
- Blood tests to assess cholesterol and other markers
Who is most at risk of developing heart failure?
You may be at higher risk of developing heart failure if you:
- Have high blood pressure, diabetes, or coronary artery disease
- Have experienced a previous heart attack
- Smoke or lead a sedentary lifestyle
- Are overweight or obese
- Have a strong family history of heart conditions
Heart failure can be a life-altering condition, but thankfully many cases are preventable. A heart-healthy lifestyle, combined with regular medical checks, can go a long way in keeping your heart strong and healthy.
If you have any concerns about your heart health or simply want guidance on prevention, don’t hesitate to consult with Dr Kumar via his Top Doctors profile.