Being socially active could significantly protect your heart, according to prominent cardiologists who highlight an often-overlooked factor in cardiovascular disease - emotional wellbeing.
The Hidden Heart Risk: Emotional Stress and Social Isolation
Heart disease remains the leading cause of death for both men and women across America, with sobering statistics showing one person dies every 34 seconds from heart-related illnesses, according to Centers for Disease Control and Prevention data.
While conventional advice focuses on exercise, smoking cessation and moderate eating, Dr Roy Ziegelstein, Cardiologist and Editor-in-Chief of DynaMed, emphasises that emotional health plays a crucial role that many people underestimate.
"We can't really avoid stress but we can try to reduce exposure to stress," Dr Ziegelstein told the Daily Mail. "We can also try and improve our ability to handle stress, which involves really seeking social contacts and trying to avoid isolation."
The cardiologist explained that many Americans experience significant social isolation, with lacking friendship and family connections having detrimental effects on heart health. "Heart health is not just the physical health, but also, the emotional health," he stressed.
The Connection Between Social Life and Physical Health
Dr Ziegelstein noted that modern society increasingly fosters social isolation, with growing evidence demonstrating that lack of social connections negatively impacts both emotional and physical wellbeing.
Although measuring social connectedness presents challenges, studies consistently show that social isolation correlates strongly with negative mood states like depression. "We know for sure that depressed mood adversely affects the heart and in fact it's now considered to be a cardiac risk factor, very similar to high cholesterol or hypertension," Dr Ziegelstein revealed.
The cardiologist acknowledged that implementing healthy lifestyle changes proves difficult for many people, describing the process as "gradual" rather than instantaneous.
Dietary Recommendations for Optimal Heart Health
Alongside addressing emotional health through social connection, dietary choices remain fundamental to cardiovascular wellbeing.
Dr Bradley Serwer, cardiologist and Chief Medical Officer at VitalSolution, advocates for a primarily plant-based diet while recognising this isn't always practical. "For those that are unwilling to give up animal products, I always recommend salmon given it is high in omega fatty acids and is an excellent source of protein," he advised. "I encourage all my patients to avoid red meat, especially the fattier varieties."
Foods to avoid for heart health include:
- Trans fats: Found in fried foods, these artificially created fats raise bad cholesterol while lowering good cholesterol
- Saturated fats: Present in red meat and dairy, these increase bad cholesterol levels
- Sugary foods: Items containing high fructose corn syrup like soda increase obesity and diabetes risk
- High sodium foods: Promote high blood pressure, a known risk factor for atherosclerosis
- Highly processed foods: Combine all the worst offenders including trans fats, saturated fats, high sodium and sugar
- Excess alcohol: Has direct toxic effects on the heart and contributes to obesity and high blood pressure
Heart-healthy food choices include:
- Fresh fruits and vegetables: Excellent sources of vitamins, minerals and antioxidants, especially high-fiber varieties
- Whole grains: Wheat, oats and brown rice provide complex carbohydrates and cholesterol-lowering fiber
- Lean protein: Skinless chicken, fish, legumes and nuts offer protein without saturated fat
- Healthy fats: Monounsaturated and polyunsaturated fats in avocados, olive oil and salmon improve cholesterol
- Proper hydration: Water supports overall health and protects kidney and heart function
- Portion control: Dr Serwer describes this as "paramount" in avoiding obesity and coronary artery disease
Research published in the European Journal of Epidemiology supports consuming at least one cup of green leafy vegetables daily to lower heart disease risk.
Both cardiologists emphasise that comprehensive heart health involves addressing both emotional wellbeing through social connection and physical health through dietary choices and lifestyle habits.
