As we enter the New Year, prioritizing our health, particularly heart health, should be a top resolution for all of us. Heart diseases continue to affect many individuals, and the numbers indicate a concerning trend for the future. Dr. ND Sharma emphasizes that incorporating lifestyle changes can significantly improve fitness and overall health, serving as a crucial preventative measure against strokes.
Understanding the heart’s function is key; it pumps blood received from the veins into the arteries, maintaining circulation throughout the body. Heart disease occurs when the heart lacks oxygen and weakens. Symptoms may include choking, breathlessness, chest heaviness, and discomfort in the left extremities, leading to conditions like angina.
Taking proactive steps to care for your heart involves changing lifestyle habits. Many common practices, such as excessive coffee consumption, indulging in junk or fried foods, and smoking due to stress, can negatively impact heart health. Dr. Sharma warns against these habits, as they can elevate cholesterol levels, increase the heart’s demand for oxygen, and decrease supply, potentially leading to heart attacks.
Dr. Nishith Chandra provides practical tips to improve heart health:
- Maintain a healthy weight.
- Reduce consumption of fried and junk food, as well as sugar and salt.
- Manage stress effectively.
- Monitor and control blood pressure.
- Address any issues with insomnia.
- Regularly check cholesterol levels.
- Increase physical activity, such as walking and using stairs.
- Exercise regularly.
- Monitor blood pressure regularly.
- Stay hydrated by increasing water intake.
- Drink lime water with honey.
- Limit tea consumption, or opt for green tea.
- Follow the “rule of four” for individuals above 40 years: exercise four times a week for 40 minutes, covering a distance of 4 kilometers.
- Incorporate plenty of green leafy vegetables and salads into your diet.
- Reduce saturated fat intake.
- Quit smoking.
- Consume alcohol in moderation.
Dr. Sharma also advises avoiding exercising in cold temperatures or foggy weather, as it can impact arteries and overall cardiovascular health negatively.
The percentage of people suffering from heart diseases in urban areas has increased over the years, highlighting the importance of proactive measures to protect heart health. By adopting a heart-healthy lifestyle, we can reduce the risk of heart diseases and ensure a healthier future.