Cardiovascular disease (CVD), which includes heart attack and stroke, is the world’s number one killer, causing approximately 17.5 million deaths each year, with the figure expected to rise to 23 million by 2030. The incidence of heart diseases is rising at a dramatic rate in the younger population. This is largely due to the spiking stress levels and unhealthy lifestyle. “Take care of your heart and don’t let it fall apart” is a very popular saying. Therefore, it is of utmost importance for all of us to take care of our heart. The good news is that making simple lifestyle changes and regular health screening for chronic diseases can lead to a significant fall in the incidence of these disorders. Some of these are:
1. Include a lot of fruits, vegetables, nuts, whole grains in your diet.
2. Avoid taking fried food which is rich in saturated fats.
3. Drink plenty of water.
4. Restrict the intake of salt in your diet. Avoid processed and packaged foods.
5. Avoid processed and packaged foods.
Smokers have an increased risk of heart disease as compared to non-smokers. So, either quit smoking or don’t start it at all.
You should start exercising or walking for at least 30 minutes a day. You can also set a pedometer goal of 10,000 steps a day. Opt for stairs as often as you can. Even leisure activities like walking or gardening can lower the risk.
Routine health check-ups
Get a lipid profile test done regularly to know your lipid status. Consult a doctor if the levels are too high for lipid-lowering drugs. Keep a tab on your blood pressure. Get your glycosylated hemoglobin and fasting blood sugar test done every 6 months since diabetes itself can lead to increased risk of heart disease.
1.De-stress yourself by indulging in hobbies or activities which you like.
2. Take breaks from work and take time out for yourself.
3. Try yoga or meditation.
Remember, small changes can make a powerful difference. A healthy heart is the most important ingredient for a healthy body. So, follow these tips and be heart healthy.