Friday, June 14, 2024
ADVT 
Health & Fitness

A delicate balance of prevention and early intervention can prevent cardiovascular disease

Darpan News Desk IANS, 08 May, 2024 03:46 PM
  • A delicate balance of prevention and early intervention can prevent cardiovascular disease

New Delhi, May 6 (IANSlife) Cardiovascular disease continues to be a major global health concern, with heart attacks and strokes ranking as leading causes of death worldwide. However, these conditions are not inevitable. Individuals can take proactive steps toward safeguarding their heart health with conscious lifestyle adjustments and medical interventions. Dr. Niranjan Hiremath, Senior Consultant Cardiac and Aortic Surgeon at Indraprastha Apollo Hospitals, New Delhi, said, "Heart health is a delicate balance of prevention and early intervention. Small, consistent lifestyle changes can drastically reduce risk over time."

Checkout the 12 essential heart health tips by Dr. Hiremath:

Adopt a balanced diet: A healthy diet is fundamental to maintaining a healthy heart. Aim for a balanced intake of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid saturated fats, trans fats, and excessive sugars, which can contribute to obesity, high cholesterol, and other cardiovascular risks.

Exercise regularly: Regular physical activity is vital for a healthy heart. The American Heart Association recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. Activities such as brisk walking, jogging, cycling, or swimming can boost cardiovascular fitness, strengthen the heart muscle, and improve circulation. Even light activities like gardening or taking the stairs can contribute to heart health by burning calories and reducing cholesterol levels.

Manage stress effectively: Chronic stress has been shown to contribute to heart disease by raising blood pressure, causing unhealthy behaviours like overeating or smoking, and increasing inflammation in the body. Developing stress management techniques such as meditation, deep breathing exercises, or yoga can help to relax the mind and body. Engaging in hobbies or activities that bring joy, such as reading, painting, or spending time in nature, can also help mitigate stress levels.

Monitor your blood pressure: High blood pressure, or hypertension, is often called a "silent killer" because it may not present symptoms but significantly increases the risk of heart attacks and strokes. Regularly monitoring blood pressure at home or with a healthcare professional can help identify any issues early on. If necessary, medications and lifestyle changes such as a low-sodium diet, regular exercise, and stress management can help maintain healthy blood pressure levels.

Get regular check-ups: Routine medical check-ups are essential for catching potential heart issues early. Regular cholesterol screenings, ECGs, and other tests can help monitor cardiovascular health and identify issues before they escalate. Early detection allows for timely intervention, reducing the risk of more severe complications.

Quit smoking: Smoking is a major risk factor for heart disease, damaging blood vessels, raising blood pressure, and contributing to atherosclerosis. Quitting smoking is one of the most effective steps one can take to improve heart health. Seek support from smoking cessation programs, counselling, or medication to aid in breaking the habit.

Limit alcohol consumption: Excessive alcohol consumption can raise blood pressure, increase triglyceride levels, and contribute to heart disease. The American Heart Association recommends a maximum of one drink per day for women and two drinks per day for men. Opting for non-alcoholic beverages, moderating consumption, or seeking support from health professionals can help reduce alcohol-related cardiovascular risks.

Maintain a healthy weight: Obesity is a significant risk factor for cardiovascular disease, high blood pressure, and diabetes. Maintaining a healthy weight through a balanced diet and regular exercise can significantly reduce these risks. For sustainable weight management, avoid crash diets and seek guidance from healthcare professionals or nutritionists to develop a plan tailored to your needs.

Sleep well: Lack of sleep has been linked to various health issues, including heart disease. Aim for 7-8 hours of quality sleep per night. Developing a consistent sleep routine, avoiding electronic devices before bed, and creating a relaxing bedtime environment can help improve sleep quality.

Stay hydrated: Dehydration can thicken the blood, increasing the risk of blood clots and heart strain. Ensure adequate hydration throughout the day, especially in hot weather or during exercise. The recommended daily intake varies depending on individual needs, but generally, adults should aim for 8-10 cups of water per day. Proper hydration helps maintain cardiovascular function and overall health.

Control cholesterol levels: High cholesterol contributes to plaque build-up in the arteries, increasing the risk of heart attacks and strokes. Regular cholesterol screenings can help monitor levels and catch any issues early. A diet rich in fiber and low in saturated fats, alongside regular exercise and medication, if necessary, can help maintain healthy cholesterol levels. Consult your healthcare professional for personalized advice on managing cholesterol.

Manage diabetes: Diabetes can increase the risk of cardiovascular disease by damaging blood vessels and nerves. Managing diabetes through diet, exercise, and medication can help reduce these risks. Regular monitoring of blood sugar levels and consulting a healthcare professional for comprehensive diabetes management is crucial for overall health.

Taking proactive steps to care for your heart can drastically reduce the risk of cardiovascular disease. Dr. Niranjan Hiremath reiterates, "Preventive measures and lifestyle modifications play a crucial role in maintaining a healthy heart. It's important to take charge of your health before it takes charge of you."

 

MORE Health & Fitness ARTICLES

Foods to cut out fatty liver

Foods to cut out fatty liver
Fatty liver is a condition where excess fat gets deposited in the liver, which increases its size. Read more about five foods to cut out fatty liver. 

Foods to cut out fatty liver

Sweating Out Solitude: The Role of Physical Activity in Overcoming Loneliness as We Age

Sweating Out Solitude: The Role of Physical Activity in Overcoming Loneliness as We Age
Investing your time and money in activities you can sustain over time helps you maintain fitness and provides support during lonely periods. We spoke to a few women whose lives have changed with the help of physical activity....

Sweating Out Solitude: The Role of Physical Activity in Overcoming Loneliness as We Age

Summer Body: Your Two-Month Transformation Guide

Summer Body: Your Two-Month Transformation Guide
With just two months to go, it might seem daunting, but fear not! A blend of targeted workouts, nutritional adjustments, and lifestyle changes can transform your physique and boost your confidence. Here's your comprehensive guide to turning heads this summer.

Summer Body: Your Two-Month Transformation Guide

Naturopathic diet to elevate your respiratory immunity

Naturopathic diet to elevate your respiratory immunity
In the pursuit of optimal health and well-being, bolstering respiratory immunity stands as a cornerstone for fortifying the body against various ailments. Amidst the array of approaches available, the naturopathic diet emerges as a promising avenue, offering a holistic framework to elevate respiratory health naturally.

Naturopathic diet to elevate your respiratory immunity

5 caffeine-free ways to boost energy naturally

5 caffeine-free ways to boost energy naturally
In this article, Dr. Rohini Patil, MBBS and Nutritionist Founder Of Nutracy Lifestyle highlights five caffeine-free ways to enhance your energy and vitality, allowing you to feel more alert and productive throughout the day.  

5 caffeine-free ways to boost energy naturally

Almonds boost post-exercise muscle recovery and performance

Almonds boost post-exercise muscle recovery and performance
Researchers measured participants’ muscle function; blood markers of muscle damage and inflammation; and perceived muscle soreness using a visual scale, before, during, and at three time points after the treadmill test. They also measured markers of cardiometabolic health, body composition, and psycho-social assessments of mood, appetite, and well-being at baseline and after eight weeks of almond snacking.

Almonds boost post-exercise muscle recovery and performance

PrevNext