Easy tips to prevent heart disease

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Anupama Nair


Have you noticed, how healthy our grandparents and parents are and have you wondered why? Well, the answer is really simple but hard to follow in our mechanized world. Our grandparents woke up early in the morning, ate fresh food as there was no refrigerator or microwave, had lot of exercise, ate no junk food, no stress and lastly slept early.

However, the millennials live a sedentary life style, we born in the 70s had a healthy childhood playing in harsh weather, and lived a life of discipline inculcated by our elders. With the arrival of technology in the millennium, our lifestyles changed too and now we are reaping what we sow – lifestyle diseases. Heart diseases are common in people as young as 30! I am writing some well-known tips shared by the elders.

What is Cardiovascular diseases (CVDs)? CVDs are used as a broad term that includes a variety of heart-related conditions such as heart failure, angina pain, coronary artery disease, arrhythmia, and birth defects, and are becoming more common around the world and have been called the leading cause of morbidity and mortality. You need to understand these diseases do not discriminate based on age or gender color or race, and it becomes critical to recognize and address risk factors early on. 

Nearly 50 percent of women are said to have high cholesterol levels, and with heart disease affecting women of all ages, a cardiac surgeon emphasized the need for women of all ages to monitor their ‘heart health’ and staying healthy.

The main problem is most heart issues go undiscovered due to lack of obvious symptoms, but  the necessity of taking preventive steps can never be ignored. These simple tips can ensure good health as we say “prevention is better than cure”

  • Keep your cholesterol in control– High cholesterol raises the chance of heart disease, as well as stroke. Consume foods that are low in salt and oil. Do periodic checkups.
  • Good exercise: The heart is a muscle that must be exercised well. Every day, do at least 30 minutes of moderate-to-intense physical activity to improve cardiac function. Running, swimming, or fast-paced walking are examples of aerobic workouts that can get the heart pounding, enhance circulation, and keep it healthy for a longer period.
  • A heart friendly diet: A heart-healthy diet which includes fruits and vegetables, whole grains, low-fat dairy, and omega-3 fatty acids can help. Eat less of processed foods because they are high in salt and sugar, both of which are bad for the heart.
  • Shun bad habits:  Smoking and drinking can be harmful to one's heart. They raise blood pressure, requiring the heart to work twice as hard to pump blood. They also make it more difficult for blood to transport oxygen to the body's cells over time. Consult a doctor if you need to be free from these bad habits.
  • Sound sleep is necessary:  A good night's sleep can do wonders to our life. It is necessary to get at least six to eight hours of sleep each night, as this is when the body's cells rebuild and heal. Lack of quality sleep is a risk factor for high blood pressure and, as a result, heart disease.
  • Carefully select birth control- Many contraceptives can lead to an increase in blood pressure, which can lead to cardiovascular diseases. It becomes imperative to consult a doctor before starting any birth control or contraceptive pills. 
  • No stress policy: Stress is a silent killer, and not only increase blood pressure, but also makes people eat unhealthy foods and choose unhealthy lifestyle habits. Yoga, meditation, or anything else that will help you relax and unwind like music, reading, travelling are  good stress busters. Ensure to do these techniques daily to reduce stress and maintain heart health.
  • A healthy BMI- You need to maintain a healthy weight to avoid diseases like diabetes, which can lead to heart disease is very important for every women. It is noticed that women tend to put on weight after
  • Routine heart checkups are compulsory- When you reach the age of 30, all women should do checks for heart disease. They should have their cholesterol, blood pressure, and blood sugar levels checked.

The best way to prevent a fatal heart attack is leading a healthy lifestyle from a young age, will prevent chronic illnesses, later in life. If you have a family history of heart disease or any of the risk factors, it is suggested that you have regular health checks and maintain a healthy lifestyle. This will not only keep heart disease away, and other issues far away from you and your life.

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