Here's how to avoid heart attack?
Life is short, so let's not make it
shorter. Here are a few simple steps to keep your heart healthy and happy.
Here are some simple advices to avoid diseases in the heart and blood vessels
and to help you recover from such diseases if you are already under attack!
1. Kick the butt : "Stop smoking or consumption of tobacco in any
form. Smoking causes circulatory problems as it leads to cholesterol deposition
and damages the inner lining of the blood vessels. It is very risky for women
on oral contraceptive pills as smoking tends to increase blood clotting
problems and cause blockages".
2. Walk your way : "Exercise at least 5 days a week for 40 minutes.
It helps decrease heart ailments by 20%, "adds Dr. Seth. "If you
can't take out time for jogging, cycling, playing ball, swimming or other
activities, a simple technique is to indulge in a brisk 5 kilometer walk every
day. Walking is the best medicine for a healthy heart. Walking increases your
blood circulation," Dr Colonel C.P. Roy VSM, Senior Consultant Max Heart
Institute, adds further.
3. Sleep well : "Get enough sleep. Sleeping well reduces mental
stress and stabilises one's heart rate. Avoid stress over a long period. Manage
stress by prioritising your jobs from the most important to lesser vital ones.
One needs to do a proper time-management," advices Dr. Roy.
4. Dealing with your diet : "Being careful of your diet can help
you lower blood pressure and cholesterol levels. It also prevents obesity,
heart disease and strokes," mentions Dr. R.R. Kasliwal. A good diet should
include vegetables and fruits together with each meal for vitamins, minerals,
fibres and anti-oxidants. They should be raw or gently cooked so that the
content of the nutrients remains intact. Dr. Roy further adds, "We must
not only stick to fish to increase our level of Omega 3 that is good for our
heart, but also try and balance our meal".
5. Moderate your alcohol consumption : Alcohol has a devastating effect
on your heart and raises the risk of high blood pressure, heart attack, and
strokes. "Wine can be replaced for your regular drinks; wine increases the
good cholesterol HDL level, which takes the bad cholesterol away from the
blockages. But it should be consumed in limited quantity otherwise it becomes
counter productive," suggests Dr. Roy.
6. Watch your weight : Keeping a healthy weight is very important.
"There is a lot of fat deposit in the Indian body; it's the metabolic
syndrome which leads to more chances of contracting diabetes and waist
circumference or the waist – hip ratio. If the waist is more than the hip it
leads to heart disorders, and this is very common in India. The simplest and
common advice to a healthy weight is proper diet and regular physical activity,
" points out Dr. Ashok.
7. Monitor your diabetes : Keep your diabetes under control. Suffering
from diabetes exposes you to heart diseases in addition to other ailments.
"Blood sugar leads to hardening of the blood vessels and the deposition of
cholesterol in all the arteries of the body," says Dr Ashok. Testing for
diabetes and keeping it under check is a must, blood sugar reference during
fasting must ideally be 70-110 mg/dl. Eat lots of fruits and vegetables and
maintain a healthy weight to keep diabetes at bay.
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