Know How to Stay Safe from Heart Diseases At Young Age

Cardiovascular disorders cause 1 in 3 fatalities worldwide. Heart attacks and strokes are frequently caused by a combination of risk factors, such as smoking, a poor diet, obesity, inactivity, hypertension, diabetes, and high cholesterol.

Never too late to make heart-healthy lifestyle changes.

Here are some measures to prevent young-age heart disease.

Don't smoke

Quit smoking or using smokeless tobacco to help your heart. Avoid second-hand smoke even if you don't smoke.

Tobacco chemicals harm the heart and blood vessels. Cigarette smoke decreases blood oxygen, which raises blood pressure and heart rate because the heart must work harder to oxygenate the body and brain.

Good news! A day after quitting, heart disease risk drops. A year without smoking cuts heart disease risk in half. So, no matter how long or much you smoked, quitting will pay off.

Move!

30-60 minutes of daily activity is recommended.

Daily exercise reduces heart disease risk. Exercise controls weight. It lessens the risk of having high blood pressure, high cholesterol, and type 2 diabetes.

If you haven't been active in a while, you may need to work up to these targets, but aim for at least:-

• Moderate aerobic activity like brisk walking
• 75 minutes of aerobic activity like running each week
• Two or more weekly workouts
• Even shorter bouts of activity have heart advantages, so don't give up. Gardening, housework, taking the stairs and walking the dog all count. You don't have to exercise hard to notice results, but increasing intensity, duration, and frequency can help.

Heart-healthy eating

A nutritious diet helps protect the heart, lower blood pressure and cholesterol, and prevent type 2 diabetes. Heart-healthy eating includes:-

• Legumes
• Fish and lean meats
• Low-fat/fat-free dairy
• Granola
• Olive oil has healthy fats
• DASH and the Mediterranean diet are heart-healthy diets.
• Reduce these:
• Salt
• Sugar
• Carbohydrates processed
• Alcohol
• Saturated (red meat, full-fat dairy) and trans-fat (found in fried fast food, chips, baked goods)

Weight-watchers

Being overweight, especially around the middle, raises heart disease risk. In addition, being overweight can cause high blood pressure, high cholesterol, and type 2 diabetes, which raises heart disease risk.

BMI uses height and weight to determine obesity. A BMI of 25 or higher is considered overweight and linked to higher cholesterol, blood pressure, heart disease, and stroke risk.

Waist circumference also measures belly fat. A waist circumference over 40 inches (101.6 cm) increases heart disease risk for males.

Women's 35-inch (88.9-cm) waist

Any weight loss is helpful. 3% to 5% weight loss can reduce blood lipids (triglycerides), blood sugar, and type 2 diabetes risk. More loss lowers blood pressure and cholesterol.

Sleep well

Obesity, high blood pressure, heart attack, diabetes, and depression are all exacerbated by a lack of sleep. Most adults need seven hours of sleep. Prioritise sleep. Go to bed and wake up at the exact time every day. Dark and quiet bedrooms help you sleep.

If you feel like you're getting enough sleep but are still weary, ask your doctor about obstructive sleep apnea, which might increase your risk of heart disease. Loud snoring, ceasing breathing during sleep, and gasping for air are signs of OSA. You may need to use a CPAP machine or reduce your weight, so your airway remains open while you sleep.

Relax

Some people handle stress by overeating, drinking, or smoking. Physical activity, relaxation exercises, and meditation can help you manage stress.

Regularly check blood pressure and sugar.

Blood pressure and blood sugar checks are necessary for a healthy heart. Some people have high blood pressure without symptoms, which can harm the heart. If you have behavioural concerns (unhealthy eating, inactivity, cigarette and alcohol use), talk to your health professional so they can help you plan lifestyle changes to improve your heart health. Set goals with your doctor and take your medications if you have hypertension or diabetes. Include loved ones in your heart-healthy journey.

Dr. Sarita Rao is a top Cardiologist in MP and provides treatment for heart diseases in Indore at Apollo Hospitals. If you are suffering from heart disease and are looking for the Best cardiac surgeon in Indore, visit at Apollo Hospital.

For your appointment call us immediately on +91 9893925000.

Dr. Sarita Rao is a Sr. Interventional Cardiologist at Apollo Hospitals, Indore. She is the first female Interventional Cardiologist in Central India. She is Fellow of American College of Cardiology(FACC) and Fellow of European Society of Cardiology(