Health Desk
Sandeep Dhand
Nutritionist And Health Educator
Introduction
The heart is one of the most powerful yet sensitive organs in our body. It is no bigger than our fist, but it works tirelessly—beating about 100,000 times every single day to pump blood and oxygen throughout the body. A healthy heart ensures that our brain, kidneys, liver, and every cell of the body function smoothly.
But today, the world faces a heart health crisis. Heart diseases have become the leading cause of death worldwide, responsible for millions of deaths each year. The tragedy is that a huge number of these deaths are preventable.
That is why the World Heart Federation observes World Heart Day every year on 29th September. The aim is to raise awareness about cardiovascular health, educate people about risk factors, and encourage simple lifestyle changes that can protect our hearts.
This article will give you a complete understanding of heart health—including:
How the heart works
Why World Heart Day is celebrated
Different types of heart diseases
Causes and risk factors
Common symptoms
Treatments (medical & surgical)
How prevention can save lives
The role of food and nutrition
A sample heart-healthy diet plan
Lifestyle tips and case studies
Conclusion and call to action
💓 How Does the Heart Work? (The Science of the Heart)
Before we understand diseases, we must know how the heart functions.
The heart is a muscular organ divided into four chambers:
Right atrium
Right ventricle
Left atrium
Left ventricle
The right side of the heart pumps deoxygenated blood (blood without oxygen) to the lungs, where oxygen is added.
The left side of the heart pumps oxygen-rich blood to the entire body.
The heart works like a pump with valves to ensure blood flows in one direction only.
Coronary arteries supply blood to the heart muscle itself.
If these arteries get blocked (due to fat, cholesterol, or blood clots), the heart muscles do not get enough oxygen → leading to heart attack.
This constant pumping action is controlled by electrical signals in the heart, which keep the heartbeat regular.
🌍 Why Do We Celebrate World Heart Day?
World Heart Day was launched in the year 2000 by the World Heart Federation. It is now a global movement celebrated in more than 100 countries.
The purpose is:
- Education – Spreading knowledge about heart diseases.
- Prevention – Promoting healthy lifestyle habits.
- Action – Motivating governments, communities, and individuals to reduce risk factors.
- Hope – To save lives by empowering people to take care of their own hearts.
The day carries a theme every year. Past themes include:
“Use Heart to Beat CVD”
“Use Heart for Every Heart”
“Power Your Life”
The 2025 theme (to be officially declared) will likely focus on prevention and lifestyle changes.
❤️ Types of Heart Diseases
There is not just one type of heart disease—there are many conditions that affect the heart:
- Coronary Artery Disease (CAD)
Blockage in the arteries due to cholesterol (plaque).
Leads to angina (chest pain) and heart attack.
- Heart Attack (Myocardial Infarction)
Sudden blockage of blood flow to the heart muscle.
Can be fatal if not treated quickly.
- Heart Failure
Heart cannot pump enough blood.
Causes weakness, swelling, and shortness of breath.
- Arrhythmia
Irregular heartbeat (too fast, too slow, or uneven).
- Valvular Heart Disease
Damage to the heart valves, affecting blood flow.
- Congenital Heart Disease
Birth defects in the structure of the heart.
- Cardiomyopathy
Thickening or weakening of the heart muscle.
⚠️ Causes and Risk Factors of Heart Diseases
Unhealthy Lifestyle Factors
Eating junk food, high sugar, and fried food.
Lack of exercise.
Smoking and alcohol.
Medical Conditions
High blood pressure
Diabetes
High cholesterol
Obesity
Other Causes
Stress and lack of sleep
Family history/genetics
Aging
🚨 Symptoms of Heart Problems
Warning signs may include:
Chest pain or tightness
Shortness of breath
Irregular heartbeat
Swelling in legs or feet
Fatigue
Dizziness
Nausea during exertion
⚡ Important: Symptoms may differ between men and women. Women often feel fatigue, nausea, or jaw pain instead of sharp chest pain.
💊 Treatments for Heart Diseases
- Lifestyle Management
Diet control, weight loss, exercise.
Stress management.
- Medications
Blood pressure medicines
Cholesterol-lowering drugs (statins)
Blood thinners
Beta-blockers and ACE inhibitors
- Surgical Treatments
Angioplasty – Balloon opens blocked artery.
Stent placement – Keeps artery open.
Bypass surgery – New path for blood flow.
Pacemaker – Controls abnormal heart rhythms.
Heart transplant – For severe failure.
🛡️ Prevention of Heart Disease
Most cases can be prevented through:
- Balanced diet
- 30–40 minutes of daily exercise
- Quitting smoking
- Reducing alcohol intake
- Stress management (yoga, meditation)
- Regular check-ups (BP, sugar, cholesterol tests)
🥦 Nutrition for a Healthy Heart
Foods That Protect the Heart
Fruits: Berries, oranges, apples, pomegranate.
Vegetables: Spinach, kale, broccoli, carrots.
Whole grains: Oats, brown rice, barley.
Healthy proteins: Lentils, beans, fish, lean chicken.
Nuts and seeds: Almonds, walnuts, flaxseeds, chia seeds.
Healthy fats: Olive oil, mustard oil.
Foods to Avoid
Fried foods
Processed meats
Sugary snacks and drinks
Excess salt
Red meat and butter in excess
🍽️ Sample Heart-Healthy Diet Plan
Morning: Warm water with lemon + handful of soaked almonds.
Breakfast: Oats with fruits OR vegetable poha.
Mid-morning: Apple or papaya.
Lunch: Brown rice, dal, green sabzi, salad.
Evening snack: Green tea + roasted chana.
Dinner: Multigrain roti, sabzi, soup.
Before bed: Warm turmeric milk (low-fat).
🧘 Lifestyle Habits for Strong Heart
Exercise daily (walking, cycling, yoga).
Avoid stress.
Maintain proper sleep cycle.
Limit screen time.
Stay hydrated.
📊 Case Studies (Example)
- Case Study 1 – A 50-year-old smoker
Developed chest pain → diagnosed with coronary artery disease.
Quit smoking, adopted a vegetarian diet, started walking → improvement within months.
- Case Study 2 – A young IT professional
Sedentary lifestyle, high stress → high BP at age 30.
Yoga, meditation, and balanced diet reduced BP without medicines.
🌎 Global Burden of Heart Disease
18 million people die of cardiovascular diseases annually.
1 in 3 deaths worldwide is due to heart disease.
Developing countries like India are at higher risk due to urban lifestyle.
💡 Conclusion
World Heart Day is a reminder that heart health is in our hands. Heart disease is the world’s leading killer, but it is not unstoppable. By making small lifestyle changes—such as eating nutritious food, staying active, avoiding tobacco, managing stress, and having regular check-ups—we can protect our hearts and live longer, healthier lives.
A healthy heart = healthy life. Let us pledge on this World Heart Day to “use heart” and protect ourselves and our loved ones.