Cardiovascular disease (CVD) is the leading cause of death and disability in the world. India is not spared from this burden.
In fact, the problem is more serious in our country; Compared to our western counterparts, Indians are more prone to developing cardiovascular disease, developing more serious diseases, and more widespread diseases, about a decade and a half earlier.
Fortunately, cardiovascular disease can be avoided to a considerable extent, provided that the right measures are taken in the right way at the right time.
Lifestyle has a considerable influence on the occurrence of these diseases and, consequently, the improvement of its lifestyle has a significant impact both on the prevention and on the treatment of these problems.
World Heart Day: Exercise, Eat Almonds and Reduce Stress to Keep Heart Problems at a Distance
Secret for a happy life
Sep 25, 2018
According to a study published by The Lancet Global Health, cardiovascular disease causes more than a quarter of deaths in the country and most affect rural populations and young adults. The study also shows that young adults, especially those born after 1970, have the highest mortality rate due to narrowing of the arteries of the heart.
Nutritionists point out that the risk of cardiovascular disease can be reduced through lifestyle changes. Some of them are:
(Text: Divya Shekhar)
Bring the almonds
Sep 25, 2018
Research shows that almonds, a source of protein and high in dietary fiber, help maintain healthy blood sugar levels and reduce the impact of sugars on carbohydrates.
Meghana Kumare, a nutritionist based in Nagpur, said: "Consuming 43 grams of lightly salted and roasted almonds reduces hunger and improves dietary intake of vitamin E and monounsaturated fat (good) without increasing body weight.
Keep fit
Sep 25, 2018
Include exercise in your daily routine and maintain an active lifestyle. According to nutritionist Madhuri Ruia, "a moderate exercise of 30 minutes a day for five days a week is recommended for a healthy heart".
Healthy eating habits
Sep 25, 2018
Experts said that one must consume good fats in proportion and avoid saturated and trans fats from the diet.
FSSAI's Eat Right Movement program recommends reducing sugar, salt and oil in the daily diet.
"Halve your consumption of sugar, salt and oil to halve the incidence of heart disease," said nutritionist Ritika Samaddar, based in Delhi.
Stop smoking
Sep 25, 2018
Sheela Krishnaswamy, a nutritionist based in Bengaluru, said, "Smoking can damage the structure and function of arteries, thus increasing the risk of atherosclerosis. Carbon monoxide inhaled by cigarette smoke helps reduce oxygen levels in the blood. Second-hand tobacco smoke also causes heart disease in non-smokers, which means you could also affect the health of your loved ones. "
PROMISE TO EAT MORE HEALTHY Our eating habits are influenced by many factors. In general, however, the quality and quantity of foods and beverages that we consume are largely determined by taste and not by nutritional value.
Poor nutrition is one of the most important determinants of the disease and, therefore, the benefits of improving one's diet are considerable. Here are some simple steps you can take to improve your heart health.
• Reduce sugary drinks and fruit juices, instead choose water or unsweetened juices.
• Swap sweet and sweet treats for fresh fruit.
• Try to eat five servings (about a handful each) of fruits and vegetables a day.
• Keep the amount of alcohol you drink to a minimum and certainly by following recommended guidelines.
• Avoid or try to limit processed and prepackaged foods – these are often high in salt, sugar and fat.
• Make your own school healthy or have lunch at home.
PROMISE TO EXERCISE AT LEAST 150 MINUTES PER WEEK The lack of physical activity is a major risk factor for the development of many diseases. This fact has been known for thousands of years.
Modern science has proven that the lack of regular physical activity is as serious as diabetes, and worse than overweight or obesity, or high cholesterol.
Unfortunately, most of us do not undertake any physical activity during leisure and lose the many health benefits that regular exercise provides.
Aerobic exercise exerts a strong positive influence on mortality, cardiovascular disease, hypertension, diabetes, overweight and obesity, hypercholesterolemia, dementia, muscular strength. skeletal and many forms of cancer.
A moderately intense aerobic exercise of 150 to 300 minutes a week, or 30 to 45 minutes a day, is recommended for all ages. One could do 75 to 150 minutes of vigorous physical activity a week.
In addition, perform strengthening of major muscle groups twice a week. Even during your usual day, you can take simple steps to be more active.
• Reduce sitting time at work and at home.
• Use every opportunity available to be more active – use the stairs instead of the escalator or elevator, walk or cycle to work instead of driving.
• Exercise with your friends and family; you can motivate each other and it will be more fun.
• You can use an exercise app to help you, if you wish.
PROMISE TO KILL THE BUTT Tobacco use is second to hypertension among the leading causes of death. Whatever the dose, whatever the form, tobacco kills. Smoking affects not only the smoker but also endangers others who inhale second-hand smoke.
• Kick the butt. It's the best thing you do to improve your heart health.
• Within two years of stopping, the risk of CVD is greatly reduced.
• In 15 years, the risk of CVD returns to that of non-smoker.
• Thus, by stopping (or not starting), you will not only improve your health but also that of those around you.
• If you have difficulty stopping, ask a professional for advice.
PROMISE TO DIFFER THE SPEECH Healthy habits can be contagious. Give the example and motivate the people around you. Every heartbeat is important – yours and everyone around you. Spread the word that health is good.
PROMISE TO ENGAGE IN YOUR CARDIAC HEALTH Heart health is for everyone. S & # 39; engage. It's extremely rewarding.
(The author is an interventional cardiologist at Vikram Hospital, Bangalore)
Secret to a happy life! Smart lifestyle changes can keep your heart healthy
Secret for a healthy heart
Sep 24, 2017
In times when diseases caused by lifestyle are on the rise, it becomes important to understand the risk factors and seek to eliminate them especially if one has a family history of heart disease.
Anjali Malhotra, director of marketing and customer management at Aviva Life, presents five intelligent methods to prevent heart problems in today 's active lifestyle.
Exercise regularly
Sep 24, 2017
In order to keep your heart healthy, it is important to exercise each day.
A daily exercise program of 30 to 45 minutes, regardless of the form of physical activity, is essential to ensure the flexibility of the arteries.
Small changes in your physical activity can help make positive changes in your routine.
Studies have shown that brisk walking can add about two hours to the life expectancy of some adults.
Few changes in lifestyle, like taking the stairs instead of the elevator, park at the end of a parking lot and take a short break during the hour of the week. dinner, help to keep the body fit and to take the habit of eating healthy. living.
In addition, few yoga asanas such as Virbhadrasana, Tadasana, Utkatasana, Bhujangasana and Vrikshasana also help prevent heart problems. If you practice these five yoga postures daily, you can reduce the risk of heart problems.
Balanced diet
Sep 24, 2017
Eating properly is the key to a healthy heart and a healthy life. However, the majority of us tend to ignore it.
What you eat directly affects your heart. Therefore, be sure to consume green and leafy vegetables, exclude sugars and soft drinks from your diet, replace sugary drinks with water as much as possible and reduce the consumption of processed foods and refined flour.
Too much sodium can also cause excess fluid in the body, putting extra pressure on your heart. Therefore, it is best to adapt to a variety of spices, herbs and flavors that are an alternative to salt.
In addition, exclude red meat from the diet in order to avoid bad cholesterol. Keep a minimum intake of oil and sugar, which will help reduce the risk of heart problems.
Weight
Sep 24, 2017
Being overweight is dangerous for the heart. Keep an eye on weight because it increases the risk of high cholesterol, which can lead to diabetes, the risk of arterial disease and blood pressure.
Keep an eye on the body mass index (BMI) and keep it at optimal levels.
Keep a check on the consumption of tobacco and alcohol
Sep 24, 2017
Smoking and alcohol are more likely to develop cardiovascular disease. These habits are known to increase blood pressure, resulting in irregular heartbeat and stokes.
In addition, this causes an overall disruption of the normal functioning of the heart. Therefore, it is advisable to avoid consuming both or consume it in moderation and to phase it out. It can be difficult to follow but it is worth it.
