{"id":18874,"date":"2016-09-29T12:27:06","date_gmt":"2016-09-29T06:57:06","guid":{"rendered":"http:\/\/www.1mg.com\/articles\/?p=18874"},"modified":"2018-10-12T17:03:01","modified_gmt":"2018-10-12T11:33:01","slug":"5-ways-prevent-heart-diseases","status":"publish","type":"post","link":"https:\/\/www.1mg.com\/articles\/5-ways-prevent-heart-diseases\/","title":{"rendered":"5 Ways To Prevent Heart Diseases This World Heart Day"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-2795 size-full\" title=\"5 Ways To Power Your Heart This World Heart Day\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2016\/02\/take-care-of-your-heart-2.jpg\" alt=\"Caring the heart to prevent heart diseases\" width=\"630\" height=\"340\" \/><\/p>\n<p>It is estimated that there are roughly 30 million heart patients in our country and 2 lac heart surgeries are performed every year. What is more disturbing is the fact that as per studies, young Indians are at a higher risk of heart diseases. This is largely due to an unhealthy lifestyle like smoking, eating foods high in salt, sugar, and transfats, lack of exercise and a sedentary lifestyle. By making changes in your daily routine, you can prevent the risk of heart diseases.<\/p>\n<p>Here are some ways by which you can ensure that your heart stays \u00a0<strong>Healthy<\/strong> and <strong>Strong<\/strong><\/p>\n<p><b>1. Eat Healthy<\/b><\/p>\n<p>Avoid taking processed and prepackaged foods since they are high in sugar and transfat.<\/p>\n<p>Opt for <strong>whole grains<\/strong> like wheat, bajra (pearl millet), jowar (millet), makai (maize), jau (barley), ragi (finger millet), kuttu (buckwheat).<\/p>\n<p><strong>Cut down on sugar<\/strong> intake, especially sugary beverages and fruit juices.<\/p>\n<p><strong><a href=\"https:\/\/tdgx9.app.goo.gl\/?link=https:\/\/www.1mg.com\/categories\/patanjali-1&amp;al=1mg:\/\/www.1mg.com\/catalog\/1&amp;apn=com.aranoah.healthkart.plus&amp;amv=105&amp;afl=https:\/\/play.google.com\/store\/apps\/details?id%3Dcom.aranoah.healthkart.plus%26hl%3Den&amp;utm_source=1mgarticles&amp;utm_medium=patanjali&amp;utm_campaign=11aug\">Take care of your sugar, liver, skin &amp; more with\u00a0Patanjali Products &gt;&gt;<\/a><\/strong><\/p>\n<p>Try to eat<strong> 5 portions<\/strong> ( about a handful each) of fruits and vegetables a day.<\/p>\n<p><strong>Limit alcohol<\/strong> intake.<\/p>\n<p>Have <strong>healthy fats<\/strong>. Oils that are good for you include olive oil, canola oil, vegetable and nut oils.<\/p>\n<p>Restrict<strong> salt<\/strong> intake to <strong>less than 6 gm\/da<\/strong>y to lower risk of blood pressure and heart diseases.<\/p>\n<p><a href=\"https:\/\/www.1mg.com\/labs\/test\/lipid-profile-1909\"><strong>Get lipid profile done at affordable prices only at 1mg.<\/strong><\/a><\/p>\n<p><strong>\u00a02. Exercise Regularly<\/strong><\/p>\n<p>Make sure to go for <strong>30 minutes<\/strong> of exercise.<\/p>\n<p>Consistent moderate intensity exercise at least <strong>5 times a week<\/strong> helps strengthen your heart and burns the fat.<\/p>\n<p>If you can\u2019t fit in 30 continuous minutes of exercise, you can split it up into three 10-minute walks throughout the day.<\/p>\n<p>Be more active throughout the day.<\/p>\n<p>Opt for<strong> stairs<\/strong> as often as you can.<\/p>\n<p>Take a 5-minute break after every hour you spend sitting and go for a short walk or do simple stretches.<\/p>\n<p><strong>3. Check Your Waistline<\/strong><\/p>\n<p>Indians are more prone to fat deposition around their waist (abdominal adiposity).<\/p>\n<p>A large waist can put you at a higher risk for heart diseases.<\/p>\n<p><strong>Losing weight around your waist<\/strong> can be the first step towards a healthy heart.<\/p>\n<p><strong>4. Quit Smoking <\/strong><\/p>\n<p>Smokers have an<strong> increased risk of heart disease<\/strong> as compared to non-smokers.<\/p>\n<p>Smoking leads to plaque deposition and thereby increases the blood pressure.<\/p>\n<p>Deposition along the arteries also increases the chances of blood clotting and risk of heart diseases.<\/p>\n<p><strong>5. Monitor Your Heart Regularly<\/strong><\/p>\n<p>Monitor your<a href=\"https:\/\/www.1mg.com\/labs\/test\/glucose-fasting-blood-1783\"><strong> blood sugar<\/strong><\/a> levels regularly, even if you are not a diabetic.<\/p>\n<p>Keep a check on your<strong> blood pressure<\/strong> levels.<\/p>\n<p>Check your\u00a0<a href=\"https:\/\/www.1mg.com\/labs\/test\/cholesterol-total-2178\"><strong>cholesterol<\/strong><\/a> levels every 6 monthly.<\/p>\n<p>Monitor your <strong>BMI<\/strong> every 6 monthly and try and keep your<strong> weight in the normal range<\/strong>.<\/p>\n<p>Your heart powers your whole body, so empower it by keeping it healthy and strong. This World Heart day, take a pledge to <strong>fuel your heart<\/strong> by eating healthy, <strong>move your heart<\/strong> by exercising daily and <strong>love your heart<\/strong> by quitting smoking.<\/p>\n<p><strong><a href=\"https:\/\/www.1mg.com\/labs\/test\/healthy-heart-package-32337\">Know your risk of heart disease by getting our Healthy Heart Package done at affordable prices.<\/a> <\/strong><\/p>\n<p>Stay Healthy, Stay Happy!<\/p>\n","protected":false},"excerpt":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-2795\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2016\/02\/take-care-of-your-heart-2.jpg\" alt=\"5 Ways To Power Your Heart This World Heart Day\" width=\"630\" height=\"340\" \/><\/p>\n","protected":false},"author":10,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[34],"tags":[75,76,149,207],"class_list":["post-18874","post","type-post","status-publish","format-standard","hentry","category-live-well","tag-cardiac","tag-cardiovascular-diseases","tag-mens-health","tag-womens-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Ways To Prevent Heart Diseases This World Heart Day - Tata 1mg Capsules<\/title>\n<meta name=\"description\" content=\"There are 30 million heart patients in our country. If you don\u2019t want to be one of those patients, follow these 5 ways to prevent heart diseases.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.1mg.com\/articles\/5-ways-prevent-heart-diseases\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Ways To Prevent Heart Diseases This World Heart Day - Tata 1mg Capsules\" \/>\n<meta property=\"og:description\" content=\"There are 30 million heart patients in our country. If you don\u2019t want to be one of those patients, follow these 5 ways to prevent heart diseases.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.1mg.com\/articles\/5-ways-prevent-heart-diseases\/\" \/>\n<meta property=\"og:site_name\" content=\"Tata 1mg Capsules\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/1mgOfficial\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-09-29T06:57:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-10-12T11:33:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2016\/02\/take-care-of-your-heart-2.jpg\" \/>\n<meta name=\"author\" content=\"Dr. Ila Jain\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@1mgofficial\" \/>\n<meta name=\"twitter:site\" content=\"@1mgofficial\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dr. Ila Jain\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.1mg.com\/articles\/5-ways-prevent-heart-diseases\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/5-ways-prevent-heart-diseases\/\"},\"author\":{\"name\":\"Dr. Ila Jain\",\"@id\":\"https:\/\/www.1mg.com\/articles\/#\/schema\/person\/948aec6169d2161fb55c2797ca78fedf\"},\"headline\":\"5 Ways To Prevent Heart Diseases This World Heart Day\",\"datePublished\":\"2016-09-29T06:57:06+00:00\",\"dateModified\":\"2018-10-12T11:33:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/5-ways-prevent-heart-diseases\/\"},\"wordCount\":504,\"publisher\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/5-ways-prevent-heart-diseases\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2016\/02\/take-care-of-your-heart-2.jpg\",\"keywords\":[\"CARDIAC\",\"Cardiovascular diseases\",\"Men's Health\",\"Women's Health\"],\"articleSection\":[\"Live Well\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.1mg.com\/articles\/5-ways-prevent-heart-diseases\/\",\"url\":\"https:\/\/www.1mg.com\/articles\/5-ways-prevent-heart-diseases\/\",\"name\":\"5 Ways To Prevent Heart Diseases This World Heart Day - Tata 1mg Capsules\",\"isPartOf\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/5-ways-prevent-heart-diseases\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.1mg.com\/articles\/5-ways-prevent-heart-diseases\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2016\/02\/take-care-of-your-heart-2.jpg\",\"datePublished\":\"2016-09-29T06:57:06+00:00\",\"dateModified\":\"2018-10-12T11:33:01+00:00\",\"description\":\"There are 30 million heart patients in our country. 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