Every heartbeat gives us another moment to live.
heart attack The most common cause of death in the world and India. Age, male gender, family history, diabetes, high blood pressure, high cholesterol, smoking, excess alcohol, unhealthy food habits, lack of exercise, stress etc. cause blockage in blood vessels leading to heart attack and stroke.
Ten ways to protect our hearts.
Diet:
A balanced diet (complex carbohydrates 60%, proteins 20-30% and fat 10% of total calories) is the best way to fight heart disease. Choose foods rich in vitamins, minerals, fiber and other nutrients, for example vegetables, fruits and whole grains, low-fat dairy products, skinless poultry, fish, legumes, non-tropical vegetable oils and nuts.
Reduce your intake of saturated and trans fats, red and processed meats, added sugars, sugar-sweetened beverages and sodium. Avoid fast food, junk food, deep fried and red meat.
physical activity:
At least 150 minutes of moderate-intensity physical activity per week can help reduce blood pressureCholesterol, blood sugar and body weight. Brisk walking, running, jogging, swimming, cycling, lifting light to moderate weights, cardio exercises can burn calories, maintain fitness and muscle mass. Yoga and pranayam will reduce mental stress.
smoking,
Tobacco is harmful in any form. Nicotine damages blood vessels, leading to early onset of blockage. Smoking causes sudden blood clots, leading to major heart attacks and strokes. Many more people die before the age of 50 from heart attacks and strokes than from cancer. Motivating a friend, spouse, colleague, parent to quit smoking is nothing less than saving a life.
Healthy Weight: BMI
Our calorie intake must balance our physical activity. A modest weight loss of 5-10% of body weight can help improve blood sugar, blood pressure and cholesterol.
Every 10 kg weight loss reduces blood pressure by 10 mm Hg. Weight loss helps in better control of sugar with less medications.
deep sleep
One third of our life span is dedicated to sleep. Adults should aim for 7 to 9 hours of uninterrupted sleep. Keep a schedule for going to bed. Avoid exposure to bright lights, electric gadgets (mobile, laptop, television, iPad) after 8 pm. You can improve sleep quality by being physically active during the day, getting exposure to sunlight for a few hours a day, and avoiding coffee, tea and brain stimulants after 6 pm.
Tension
Stress is the new tobacco. Adrenaline levels will be high in animals during fear, fight and flight responses. But we humans think too much and get unnecessarily stressed. Over-ambitiousness, unrealistic expectations, rat race, lack of discipline, lack of sporty nature etc. will lead to hyperadrenergic condition. Increase in stress increases BP, blood sugar and cholesterol. Stress causes smoking/alcohol addiction, overeating, depression, heart attack and stroke.
Find healthy ways to manage stress, like hobbies, sports, reading, exercise, travel, music, art, yoga pranayam etc. Make time for friends and family and practice relaxation techniques.
Liquor
Excessive alcohol can cause increased blood pressure, decreased ability to pump heart (cardiomyopathy), irregular heartbeat, sudden cardiac death, stroke, cancer, obesity, suicide, accidents, liver damage, vomiting blood, gastritis. , decreases glucose levels, increases triglycerides and interacts with it. Medicines.
Don’t start if you’re not drinking. Limit alcohol to no more than one drink. Do not drink excessive alcohol.
blood pressure
Maintain a blood pressure goal of less than 140/90 mmHg. Lifestyle modifications, salt restriction, exercise, weight loss as well as appropriate medication and dosage can be used to control blood pressure. High blood pressure can lead to heart attack, stroke, heart failure, kidney failure, blindness, nose bleeding, rupture of aneurysms and dementia, etc.
blood glucose
Diabetes is similar to a heart disease. Strict blood sugar control is important to prevent disease of the large and small blood vessels related to diabetes. Lifestyle modification with appropriate dose titration is required to achieve the ideal HbA1c target.
Simple carbohydrates (plain sugar, bread, biscuits, sweets, excess rice, refined flour etc.) can be reduced. You can take whole grains, millet, pulses, vegetables, fiber rich foods.
cholesterol
Various factors cause cholesterol to accumulate in blood vessels, causing blockages. Cholesterol in the blood comes from diet, (food obtained from animal sources, red meat, egg yolk, ghee, butter etc.) and is also produced regularly in the liver. Some people produce more cholesterol due to genetic factors. Such patients should start statins or medications to control cholesterol to achieve LDL targets.
Let us have a healthy lifestyle and a healthy heart.
(Author: Dr. Vitthal D Baghi, MD General Medicine, DM Cardiology, DNB Cardiology, FSCAI (USA), Senior Consultant and Interventional Cardiologist, Apollo Hospitals, BG Road, Bangalore)
