dr nitin shakya The Environment (places) in which we live and work, if unfavorable, can up the risk of  cardiovascular diseases. By your environment, we mean things like availability of healthy food,  smoke-free zones etc.

According to government data, the prevalence of heart failure in India due to coronary heart  disease, hypertension, obesity, diabetes and rheumatic heart disease ranges from anywhere between 1.3 to 4.6 million, with an annual incidence of 491,600 to 1.8 million. The number of heart disease cases over the past couple of decades. The report suggests that the leading cause of this is India’s economic growth and urbanization. A large section of the population has adopted an unhealthy lifestyle combined with decreasing physical activity, increasing stress levels and a higher intake of saturated fats and tobacco.

world heart day

What is the way out ? Here are some of the preventive tips to make your HEART –HEALTHY

  1. Exercise

You can do anything physical that keeps your heart rate up for 30 minutes — or 20 minutes if it’s high intensity — 5 days a week. Running. Cycling, Rowing etc would be good choice .

Pranayama and Yogasana would be equally effective .

  1. Stay active throughout the day

A workout at the gym is a good start. But what’s going on for the rest of your day?

When you’re at work, build in breaks from being still. Get up and get your limbs moving and your blood pumping.

You take a call and answer emails while standing at your desk. You can also swap your regular chair with a balance ball, which keeps your core muscles engaged as you work.

If you check social media on your phone when you’re on a break, get up and pace around the room at the same time. You get the idea: Keep moving.

  1. Food Food –Ahha !

The way to eat optimally for your heart hasn’t changed in hundreds of years, The tried-and-true classics are still your best choices.

Eat larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, such as refined, processed or fast foods. This strategy can shape up your diet as well as your heart and waistline.

Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.

Fish is another good alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides.

Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet.

Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat.

4. Stop Smoking

You probably know that smoking tobacco makes you more likely to get heart disease. What may surprise you is that smoking marijuana is also bad for your heart.

5. Learn the fine art of chilling out

Stress happens!

When we’re under pressure, our body ramps up adrenaline, which can overwork our hearts. One way to help is to hop on the treadmill or roll out your yoga mat. Exercise trains your body how to handle stress..

If stress gets to be too much, talk to someone, whether it’s a trusted friend or a professional counselor.

On the occasion of world heart day let us pledge to lead a healthier life by making physical activity and healthy eating part of our daily life.



The writer is a well-known health and wellness expert and have been associated with prominent institutes such as Maulana Azad Medical College, Lok Nayak Hospital, ILBS and Med City etc. 

 Note: The author is personally responsible for the content and any 
consequences arising thereof.  
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