Each heart beat gives us one more moment to live.
Heart attack is the most common cause of death in the world and India. Age, male sex, family history, diabetes mellitus, hypertension, high cholesterol, smoking, excess alcohol, unhealthy food habits, lack of exercise, stress etc cause blockages in the blood vessels leading to heart attacks and strokes.
Ten ways to protect our hearts.
Diet:
A balanced diet(complex carbohydrate 60%, protein 20-30% and fats 10% of total calories)is the best way to fight against the heart disease. Choose foods rich in vitamins, minerals, fiber and other nutrients example vegetables, fruits and whole grains, low-fat dairy products, skinless poultry, fish, legumes, nontropical vegetable oils and nuts.
Decrease the intake of saturated and trans fats, red and processed meats, added sugars, sugar-sweetened beverages and sodium. Avoid fast foods, junk foods, deep fried and red meat.
Physical activity:
At least 150 minutes per week of moderate-intensity physical activity can help to lower blood pressure, cholesterol, blood sugar and body weight. Brisk walking, running, Jogging, swimming, cycling, light to moderate weight lifting, cardio exercises can burn calories, maintain fitness and muscle mass. Yoga, pranayama, will reduce the mental stress.
Smoking:
Tobacco in any form is harmful. Nicotine causes damage to the blood vessels, leading to early onset of blocks. Smoking causes sudden clot formation leading to major heart attacks and strokes. Many people die because of heart attacks and strokes before 50 years of age than cancer. Motivating a friend, spouse, colleague, parents to quit smoking is nothing less than saving a life.
Healthy weight: BMI
Our calorie intake should balance our physical activity. Modest weight loss 5-10% of body weight can help to improve blood sugar, blood pressure and cholesterol.
Every 10 kg weight loss decrease the blood pressure by 10 mm of Hg. Weight reduction helps in better control of sugars with less medications.
Sound sleep
One third of our life span is for sleep. Adult should aim at 7 to 9 hours of undisturbed sleep. Have time table for going to bed. Avoid exposure to bright light, electric gadgets (mobile, laptops, television, ipad after 8 pm.). You can improve the quality of sleep by physically active during day, expose to sunlight few hours in a day, Avoid coffee ,tea and brain stimulants after6 pm..
Stress
Stress is the new tobacco. Animals will have high adrenaline levels during fear, fight and flight reactions. But we human beings think too much and get tensed unnecessarily. Over ambitious, Unrealistic expectations, rat race, lack of discipline, lack of sportive nature etc will lead to hyperadrenergic state. Increased stress increases BP, blood sugar and cholesterol. Stress causes addiction to smoke/alcohol, binge eating, depression , heart attacks and strokes.
Find healthy ways to manage stress, such as hobbies, sports, reading, exercise, travel, music, art, yoga pranayama etc. Making time for friends and family, and practicing relaxation techniques.
Alcohol
Excess alcohol can raise blood pressure, decreases heart pumping capacity (cardiomyopathy),irregular heartbeats, sudden cardiac deaths, stroke, cancer, obesity, suicide, accidents, liver damage, vomiting of blood, gastritis, impairs glucose levels, increases triglycerides and interacts with medicines.
If you are not drinking don't start. Limit alcohol to not more than one drink. No binge drinking.
Blood pressure
Maintain blood pressure goal of less than 140/90 mmHg. Life style modification, salt restriction, exercise, weight reduction along with appropriate drug and dose to control blood pressure. High blood pressure can lead to heart attack, stroke , heart failure, kidney failure, blindness, bleeding from nose, rupture of aneurysm of arteries and dementia etc..
Blood glucose
Diabetes is a heart disease equivalent. Strict blood sugar control is important to prevent diabetes related large and small blood vessels disease. Life style modification along with appropriate dose titration is required to achieve ideal HbA1c goal.
Simple carbohydrates ( plain sugar, breads, biscuits, sweets, excess rice, Maidaetc can be reduced. Whole grains, millets, pulses, vegetable, fiber rich foods can be taken.
Cholesterol
Various factors cause cholesterol deposition /plaques in the blood vessels leading to blockages. Cholesterol in the blood comes from the diet, (food from animal sources, red meat, egg yolk, ghee, butter etc)and it is also produced regularly in the liver.Some people produce more cholesterol due to genetic factors. Such patients should start statins or medications to control the cholesterol to achieve LDL Goal.
Let us have healthy life styles and healthy heart.
(Author: Dr. Vithal D Bagi, MD General Medicine, DM Cardiology., DNB Cardiology, FSCAI (USA), Senior Consultant and Interventional Cardiologist, Apollo Hospitals, BG Road, Bangalore)
