World Heart Day – 29th September

Many forms of heart disease can be prevented or treated with healthy lifestyle choices.

• Manage blood pressure levels. Hypertension is the biggest risk factor for cardiovascular diseases.

• Keep diabetes under control by strict blood sugar management to reduce the risk of heart disease.

• Have the right amount of sleep – 7 hours. More than 10 hours a night increases the risk by 63%

• Increase the consumption of fruits and vegetables. Add raisins, bananas, and tomato to the diet; they are full of potassium – a nutrient that can reduce the risk by 20%

• Don’t smoke or be exposed to second – hand smoke. Smoking doubles the risk by weakening blood vessels and increases blood pressure.

• Be active, walk briskly for at least 20 minutes a day. This will help reduce the chance of heart disease by almost 40%

• Reduce weight. Excess weight strains the circulatory system increases blood pressure and the risk of heart disease.

• Avoid saturated fat. Choose semi-skimmed milk, leaner cuts of meat, and steam or grill foods rather than frying.

• Eat fish that are rich in omega -3 fatty acids. This will boost the good cholesterol and protect against heart disease.

• Limit alcohol use as it raises the blood pressure and hardens the arteries.

• Know family history. If there is a history of heart disease, the risks increase.

• Always take medicines carefully, as prescribed by the doctor.

Most importantly get your health check-up done at least once a year, keep checking your lipid levels regularly. Cardiovascular diseases can be prevented if diagnosed in time, many people realize the same only after they have a near-fatal experience.

Because of the lifestyle and eating habits, Indians are prone to heart ailments, hence it is imperative to keep your self checked regularly on vital parameters like blood pressure, Blood Glucose levels, Lipid Levels, etc, an annual health check-up is the best way to diagnose and monitor the progress of any heart ailment/ cardiovascular disease. Preventive health check-up is found to be very effective in lowering the risk of cardiovascular diseases.