In India, cardiovascular disease is the leading cause of
death. There are a number of reasons that cause heart disease. Some are
under our control, some are not. Factors such as heredity, gender,
diabetes and age are major risk factors.
One can prevent diseases of the heart by following some simple heart care tips:
Exercise
The best thing is to jog or even run.
Interval training has a number of benefits. This is one of the simplest
and most powerful things one can do to keep the heart healthy.
Go vegetarian
You don't have to give up meat permanently,
but cutting animal products (red meat, chicken, milk, cheese, etc.) out
of your diet one or two days per week can be a big help in lowering your
cholesterol.
Don't smoke or use tobacco products
Smoking or using other tobacco products is
one of the most significant risk factors for developing heart disease.
Cutting down on smoking and finally quitting it, is the best thing one
can do to their heart. Significant results can be seen soon after a
person quits smoking.
Maintain a healthy weight
Healthy weight status in adults is usually
assessed by using weight and height to compute a number called the "body
mass index" (BMI). BMI usually indicates the amount of body fat. An
adult who has a BMI of 30 or higher is considered obese. Overweight is a
BMI between 25 and 29.9. Normal weight is a BMI of 18 to 24.9. Proper
diet and regular physical activity can help to maintain a healthy
weight.
Avoid Drugs
An overdose or an inadequate mixture of drugs
can be very dangerous. If one consumes drugs, of any kind, then they
have a high probability of dying of a heart attack, especially in young
people.
Eat low fat food
Eating low fat food especially those
containing highly unsaturated fats should be avoided. Food that are
rich in cholesterol such as margarine, high fat dairy products and fried
food should be avoided. Your diet should contain more fruits,
vegetables, juices etc.
Breakfast is a vital part of your diet,
starting your day with nutritious fibres like oats will help you keep
your heart healthy.
Integrating whole grains like Quaker oats in
your diet will maintain your cholesterol level and keep you away from
possible heart diseases.
Fight stress
Believe it or not, stress may kill you. We
humans are emotional beings, and we deal with them day after day. Stress
stimulates the release of certain hormones in your body that are not
good for your cardiac activity. If you are in stressful job or going
through a stressful situation, it is in your best interest to look for a
way to reduce that stress
Regular Checkup
Go through a checkup once a year, regardless
of your age or physical condition. You may not notice it, but an
electrocardiogram may be able to detect if your heart isn't working
correctly. Remember that it doesn't matter how fit you are; if you are
genetically predisposed to suffer a heart attack, you will have one.
And lastly,
Have an Emergency Action Plan
Make sure that you have an emergency action
plan and enough heart disease information in case you or someone else in
your family has a heart attack. This is especially important if you're
at high risk or have already had a heart attack.
Talk to your doctor about the signs and
symptoms of heart attack, when you should call for help and steps you
can take while waiting for medical help to arrive.