MUMBAI, 28 SEPTEMBER, 2020 (GPN) : As per recent data, globally younger populations are more inclined towards heart diseases. When it comes to India the data is itself scary, one in ten Indian youth is suffering from cardiovascular diseases. The reason behind the same is abrupt lifestyle changes, consumption of unhealthy food especially junk packaged food and lack of physical activities. Another important reason is increasing stress and anxiety among the millennials.

Why are so many young people in India suffering from heart attacks? According to the World Health Organization (WHO), 17 million people on an average die due to heart related diseases every year. Out of the 17 million, 3 million dies of cardiovascular diseases (CVDs) that include stroke and heart attacks. However, it’s time India steps up against the rapidly rising rate of heart disease related deaths and ensures a healthy eating diet and curbs itself from being the capital of heart disease in the world. Your heart is in your hands. This World Heart Day, let’s pledge to keep our heart healthy and the doctor away.

Dr Ajay Kaul, Chairman & HOD, BLK Super Specialty Clinic shares how to keep your heart healthy from an early time to avoid future complications.

1. Reduce Salt In Your Diet

Salt is known to be the most important ingredient of any recipe and at the same it is known to be the most triggering element in your body. A diet high in salt can lead to various diseases most common is high blood pressure. It increases your chances of developing cardiovascular diseases.The maximum adult daily intake is no more than 6g of salt (2.5g of salt is the equivalent of 1g of sodium). Aim for foods that contain less than 1.5g salt or 0.6g sodium per 100g whenever possible.

 

2. Zero Sugar

One with a sweet tooth always has a sweet tooth though sweet directly never damages your heart but there are indirect consequences of taking excessive sugar in your diet. Eating too much sweets can lead to weight gain. It will raise your blood pressure and at the same time increase your body weight. The early symptoms of cardiovascular disease are high blood pressure and diabetes which will eventually turn into cardiovascular diseases.

3. Reduce intake of saturated fat

Medical experts believe saturated fat which is found in products like butter, ghee, margarine, fatty meats, dairy fats and processed foods such as pies, pastries and cakes increases cholesterol levels in your body. It is one of the highly prominent reasons for heart attacks or cardiovascular diseases.

4. Boost your immunity

Immunity plays a vital role in your body, increasing your intake of the mineral potassium by eating at least five portions of fruit and veg a day. The nutrients in fruit and veg such as vitamins, minerals and fibre helps in keeping your heart healthy and lower your cholesterol.

5. Increase intake of Omega 3 Fatty Acid

Fish such as pilchards, sardines, mackerel, salmon and fresh tuna are rich in proteins and omega-3 fatty acids. They help in improving your cholesterol levels. Vegetarians and vegans can get omega-3 fats from spinach, wheat germ, walnuts, flaxseed and flaxseed oil, soya and canola oil and pumpkin seeds.

6. Quit Smoking

Smokers are almost twice as likely to have a heart attack as those who have never smoked, thanks to the way smoking damages your arteries, reduces your blood oxygen levels and raises your blood pressure.

7. Quit Alcohol

Too much alcohol can cause high blood pressure, abnormal heart rhythms and heart muscle damage. Restrict your alcohol consumption and try to have not more twice in a week.

8. Stay Active

Physical activity is very important for your overall fitness, one needs to be active and aim to do any form of exercise at least thrice a week. It reduces your chances of heart disease.

9. Keep Your weight healthy

If you’re overweight, your risk of high blood pressure and high cholesterol is higher than normal. You should immediately check your BMI and consult a dietician for reducing your body weight. Physical activity and brisk walk can also help you to reduce your weight.

10. Reduce Stress

Last but most important stress and anxiety is one of the important reasons for developing cardio-vascular diseases.  Therefore it is advisable to de- stress yourself on a regular basis. You meditate, listen to music, read books or do whatever helps you to calmer you down. ENDS