How quitting tobacco can boost your heart health in 2024

Tobacco use is one of the leading causes of preventable death and disease in the world, affecting millions of people’s health and well-being. Tobacco consumption can harm your heart and blood vessels, increasing the risk of heart disease, stroke, and other cardiovascular problems. However, quitting tobacco can have immediate and long-term benefits for your heart health, as well as your overall wellness. Here are six ways that quitting tobacco can help your heart in 2024.

1. Lower your blood pressure and heart rate

One of the first effects of quitting tobacco is that your blood pressure and heart rate begin to drop within 20 minutes of your last cigarette. This reduces the strain on your heart and blood vessels, and lowers the risk of heart attack and stroke. According to a study published in the journal Cureus, quitting tobacco can lower your systolic blood pressure by 5 to 10 mmHg and your diastolic blood pressure by 3 to 7 mmHg within six months.

2. Improve your blood circulation and oxygen levels

Another benefit of quitting tobacco is that your blood circulation and oxygen levels improve, as your body gets rid of the harmful carbon monoxide and other toxins from tobacco smoke. Carbon monoxide can interfere with the oxygen delivery to your vital organs, such as your heart and brain, and cause damage to your blood vessels. By quitting tobacco, you can increase your oxygen levels by 5 to 15% within 24 hours, and restore your blood circulation to normal within two to 12 weeks.

3. Enhance your senses of smell and taste

Quitting tobacco can also improve your senses of smell and taste, which are often dulled by the nicotine and other chemicals in tobacco products. Nicotine can damage the nerve endings in your nose and mouth, affecting your ability to enjoy food and beverages. By quitting tobacco, you can regain your sense of smell and taste within 48 hours, and experience more vivid and pleasant flavors and aromas.

4. Reduce your risk of blood clots and stroke

Quitting tobacco can also protect you from the danger of blood clots and stroke, which can occur when a blood vessel in your brain is blocked or bursts. Tobacco consumption can increase the risk of blood clots and stroke by making your blood thicker and stickier, and by damaging the lining of your blood vessels. By quitting tobacco, you can reduce your risk of blood clots and stroke by 50% within five years, and by 70% within 10 years.

5. Prevent or reverse the damage to your heart and blood vessels

Quitting tobacco can also prevent or reverse the damage that tobacco use has caused to your heart and blood vessels over time. Tobacco consumption can cause inflammation, plaque buildup, and narrowing of your arteries, which can lead to coronary heart disease, angina, and heart failure. By quitting tobacco, you can stop the progression of these conditions, and even reverse some of the damage. According to a study published in the journal JAMA Network Open, quitting tobacco can reduce your risk of coronary heart disease by 39% within five years, and by 61% within 10 years.

6. Extend your life span and quality of life

Quitting tobacco can also extend your life span and quality of life, by reducing your risk of premature death and disability from tobacco-related diseases. Tobacco use is responsible for more than eight million deaths worldwide every year, according to the World Health Organization. By quitting tobacco, you can add years to your life, and improve your physical and mental health. According to a study published in the journal NEJM Evidence, quitting tobacco can increase your life expectancy by 10 years, if you quit before the age of 40.

Quitting tobacco is one of the best decisions you can make for your heart health and overall wellness in 2024. However, quitting tobacco can be challenging, as nicotine is a highly addictive substance that can cause withdrawal symptoms and cravings. Therefore, it is important to seek professional help and support, such as nicotine replacement therapy, medication, counseling, or online resources, to increase your chances of quitting successfully. The World Health Organization has launched a year-long campaign for World No Tobacco Day 2021, with the theme “Commit to Quit”. The campaign aims to empower 100 million tobacco users to make a quit attempt, by creating networks of support and increasing access to services proven to help tobacco users quit. You can join the campaign by visiting the WHO website, or by using the WHO Quit Challenge on WhatsApp.