Authored by: Dr. K. M. Cherian (Founding Chairman, Frontier Lifeline Hospital and Cardiothoracic Surgeon)
As per estimations from World Health Organization (WHO), today 60% of the cardiac patients in the world are Indians. By 2025, there will be 70 million cases, which will make India the world’s cardiovascular disease capital. Cardiac diseases are not an emerging problem anymore. It has already emerged as the No 1 Killer Disease in India.
Cardiologists and cardiac surgeons from the country have a responsibility to educate the population. It is important to create a healthy population that will support the fast growing economy.
Honestly leading a heart healthy lifestyle is easy and is up to the individual.
I share my knowledge and experience through this column. Below are some important tips to maintain a heart healthy lifestyle. You may have read similar advices but the significance will be reiterated once again.
Eat right:
A heart healthy diet is one of the most important steps for a person with heart disease. Eat more vegetables, fruits, whole grains and legume. Keep a tab on your fat calories. Limit cholesterol consumption and when you include fats, make sure it’s a diet rich in PUFA (important sources: Soybean oil and sunflower oil) and MUFA (found in olive oil and Peanut oil).
Obesity:
Being obese and merely overweight puts you at a greater risk of acquiring heart disease. Have your BMI checked and regulate your diet and exercise schedule accordingly. Those who are merely overweight run a risk of developing heart failure at 34% greater than in non-overweight individuals; while those who were obese have an incredible 104% increase in risk.
Stretch your muscles:
A sedentary lifestyle is one of the top risk factors for heart disease. Fortunately, it’s a risk factor that you can do something about. Before starting an exercise schedule, talk to your doctor about it. Whether you are currently healthy or are already suffering from a heart condition, the importance of daily exercise remains the same. As little as 30 minutes of exercise everyday can do a whole lot of good for your heart. Remember your heart works harder than you do. Walking, running and swimming are the best ways to keep your heart healthy.
Sleep well:
Poor sleep has been directly linked with high blood pressure, atherosclerosis, heart failure, heart attack and stroke, diabetes, and obesity. Enough sleep helps your body to repair, reduces the risk of diabetes, reduces stress, improves your memory and keeps your heart healthy. Your cardiovascular system is constantly under pressure and sleep helps to reduce the levels of stress and inflammation in your body.
De-stress:
Stress itself could be a high risk factor or could make other risk factors (cholesterol and blood pressure) worse. When you are exposed to long periods of stress, your body gives warning signals that something is wrong. These physical, cognitive, emotional and behavioral warning signs should not be ignored. You are the best person to know how you could de-stress . Often, getting enough rest and having a positive attitude works.
Cigarette kills you:
Cigarette smoking negatively affects all your cholesterol levels. Research suggests that smoking tobacco in any form will have the effect of increasing LDL cholesterol and decreasing HDL cholesterol. It also slightly increases triglycerides. Smokers have an increased risk of forming blood clots, which in turn causes serious circulation problems. It also reduces the amount of oxygen that is carried to your heart. While lung cancer receives most of the attention from cigarette smoking, in reality many more people die at a young age from circulatory problems than lung diseases. Quit Smoking.
Alcohol:
While there is a theory that suggests moderate drinking reduces the risk of heart diseases, it may not be true for all individuals. It is important to consult your doctor in this regard.
It is wise to stay healthy rather than wait for the disaster to strike you out of nowhere. Listen to your body. The body keeps sending you messages. Listen to it. Intuition usually wins. Take care
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Tags: cardiac deaths, cholesterol, Dr. K. M. Cherian, Frontier Lifeline, heart health, india, medical tourism, number, quality cardiac care, quit smoking
Much appreciated for the information and share!
Nancy