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How To Prevent Heart Disease
Sunday, 22 August 2021

Although heart diseases are considered as one of the causes of death, they are not inevitable. Certain risk factors cannot be changed, such as history, family, age or sex, but many ways can prevent heart diseases. You need to understand that some lifestyle changes can help boost the health of your heart. Most of the cardiologists will emphasize their patients to live a healthy lifestyle in order to prevent the risk of heart diseases. According to Dr Vanita Arora, head of Cardiac Electrophysiology Lab, Arrhythmia Services at Max Hospital, males in India are prone to coronary artery diseases and the incidence is higher than the rest of the world, but now even females are exposed to higher risk of coronary artery disease.

Earlier, we used to think that Estrogen used to prevent females from having coronary artery disease. But most of the heart specialist in India now are of the opinion that its due to the rising stress levels, bad eating habits, pollution, sedentary habits like not exercising, not relaxing and high incidence of smoking.

This article explains the tips for boosting heart health and preventing cardiac arrests.

1. No use of tobacco/No smoking: One of the reasons that you can do to keep your heart beating in a reasonable condition, is quit smoking or use smokeless tobacco. Second hand smoke can also be a reason for heart attack. So, you must ensure to avoid even second hand smoke. It is recommended to quit smoking because the chemical substances present in tobacco are enough to damage the blood vessels and your heart. The oxygen in your blood is reduced by smoking, and it eventually maximizes the blood pressure and heart rate because the heart requires you to work harder to provide oxygen to your brain and the body. The good news is once you stop smoking, the risk of getting a heart attack starts to drop from the first day itself. If you can stay away from smoking for a year, you will find the risk of getting a heart attack will drop to half compared to that of a smoker. As soon as you quit, it will not matter how much or how long you smoked because you will start reaping the benefits immediately.

2. Physical Activity: Get yourself indulged into a physical activity like walking at least for 30 minutes and get yourself involved into other physical activities that will control your weight and will minimize the chances of developing conditions such as high cholesterol level, type 2 diabetes and high blood pressure that might be strenuous to your heart. Therefore, daily physical activity is always recommended to get rid of the chances of cardiac arrests. Slowly work your way up in case if you are not active for a while. It would help if you aimed at the following:
  • Involve yourself in 150 minutes of moderate aerobic exercises like brisk walking every week
  • Vigorous aerobics for 75 minutes like running every week
  • Strength training exercise session every week
Even if you are not able to meet the above guidelines, shorter bouts of activity can benefit your heart. Hence, you should not give up because even if you move for 5 minutes, that can be helpful for you. Some activities like housekeeping, gardening, walking the dog and taking the stairs can keep your heart running. Strenuous exercising is not always needed, but you can observe more significant benefits by maximizing the duration, intensity and frequency of the workouts.

3. A healthy balanced diet: As we all know, there is no substitute for a healthy diet. It can keep your heart protected and improve blood pressure and cholesterol levels. Generally, a healthy balanced diet includes the following things:
  • Fruits and vegetables
  • Legumes and beans
  • Fish
  • Fatless dairy food and low-fat foods
  • Whole grain diet
  • Olive Oil
Also, limit your intake of the following food items
  • Sugar
  • Salt
  • Alcohol
  • Processed food like carbohydrates
  • The fat found in red meat and dairy items and fried food and fast food items
4. Healthy Weight: Being overweight is not at all good for your heart. It can be a reason for your heart diseases. Excessive weight can lead to several heart diseases such as high cholesterol, high blood pressure and diabetes. If you want to check whether you are overweight or not, it is a good idea to calculate your BMI, which is the body mass index that uses your weight and height to find of how much healthy and unhealthy percentage of fat is present in your body. If your BMI is more than 25, then you will be considered overweight, which can lead to several unhealthy conditions.

5. Proper Sleep: When you have a lack of sleep, it can cause a lot more harm than merely leaving you yawning all the time. People who suffer from sleep distress are susceptible to developing higher risk of obesity and heart attack, diabetes, depression and other health issues. It is essential to sleep for at least seven hours every night. Set a schedule for your sleep and make it a priority in your life. Make a habit of going to bed and waking up at the same time every day. Make your bedroom an ideal place for sleep, so keep it silent and dark. Talk to your doctor if you feel that you are not getting enough sleep in a day.

6. Stress Management: Some people use unhealthy methods such as drinking, overeating and smoking to cope up with their stress. It is a good idea to find alternative ways to cope up with the stress like relaxation techniques, physical activity and meditation.

As mentioned above, try to follow the tips for controlling your heart diseases and keeping the heart-healthy. Also, if you have some medical conditions like high blood pressure or cholesterol, do as the doctor instructs, such as having the prescribed medicines on time and opting for lifestyle changes. If you need assistance for consultation with renowned cardiologists and want to know treatment details do visit
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