smoking is associated with many life-threatening diseases, the most predominant being heart diseases. From the ignition of the very first cigarette to the very moment of the attack, it is a process of hazardous chemicals, destroyed blood vessels, and elevated risk factors. Knowing how smoking affects the heart and ways to lessen these effects is very imperative to those who wish to live a healthier, longer life.

The Harmful Ingredients in Cigarettes

In a single cigarette, there are over 7,000 chemicals; many of these pose a significant risk to the human body. Of these, the ones that mostly affect cardiovascular health are nicotine, carbon monoxide, and tar. Since nicotine is such an addictive substance which also increases heart rate and blood pressure, its consumption puts extra pressure on the heart. Other toxic constituents include carbon monoxide, which decreases the amount of oxygen red blood cells can carry, thus making the heart work harder to provide oxygen throughout the body. Tar is a sticky substance that covers the lungs and airways, making it difficult to breathe and lowering general cardiovascular efficiency.

How Smoking Damages Heart and Blood Vessels

Smoking can damage the heart and blood vessels in several ways. The most significant are the deposition of plaque in the arteries—medically called atherosclerosis—which consists of fat, cholesterol, and other substances. It reduces the width of arteries and disturbs blood flow to the heart, leading to coronary heart diseases.

Smoking also initiates an inflammatory response within the blood vessels, which become less compliant and easily damaged. The inflammation could consequently lead to the development of blood clots, causing blockages in the blood flow and subsequently a heart attack or stroke. Moreover, it reduces high-density lipoprotein cholesterol, aka “good” cholesterol, which sweeps extra cholesterol from the bloodstream. Lower levels of HDL allow for more harmful cholesterol to accumulate in the arteries.

The Increased Risk of Heart Attacks

The relationship between smoking and heart attacks cannot be refuted. Smokers are at a two-to-fourfold higher risk of developing a heart attack compared with nonsmokers. This might be due to the triple effects of plaque buildup, inflammation, and reduced supply of oxygen to the heart. Occasional or passive smokers are not exempt either, for even minimal exposures are found to be sufficient to cause cardiovascular damage.

This risk of heart attack does not include elderly people only. Young smokers are also prone to this condition since smoking hastens the aging of the cardiovascular system. In other words, the heart and blood vessels of a young smoker will be like those of an older person who is much older than him, which will lead to risks of heart diseases and heart attacks at an early age.

Steps to Protect Your Heart

The good news is that quitting smoking reduces the risk of heart diseases and heart attacks to a large extent. In  20 minutes of quitting, heart rate and blood pressure starts to drop. Within 12 hours, the level of carbon monoxide in blood comes back to normal, so more oxygen can reach the heart. Ina year, the risk of heart diseases is reduced by half, and after 15 years, it becomes comparable to that of a nonsmoker.

Try the following to quit smoking:

1. Get Support: Group, counseling, and smoking cessation programs really do make it easier to quit.

2. Try Nicotine Replacement Therapy (NRT):NRT products, like patches, gum, and lozenges, reduce withdrawal symptoms and cravings.

3. Prescription Medications:Talk to a doctor about using medications such as varenicline or bupropion to help reduce cravings and withdrawal symptoms.

4. Healthy Lifestyle Changes: Add a heart-healthy diet, frequent physical activities, and stress management to ensure better improvement in overall cardiovascular health and minimize the urge for smoking.

5. Keep Yourself Motivated: Remind yourself about the reasons you wanted to quit smoking initially, including problems related to health, money, or setting a good example for others.

Conclusion

Smoking is one of the major risk factors of heart disease and heart attacks, but quitting will reverse this damage. Knowing how smoking affects the heart and being proactive about quitting can give a person the chance to live a healthier, longer life. Every single cigarette avoided is one more toward having a stronger, resilient heart.