Age is not a factor while preventing heart disease. Making smart choices is! Research from WHO estimates that more than 17.5 million people died of cardiovascular diseases such as heart failure or stroke in 2012. Further evaluation indicates that more than 3 out of 4 of these deaths occurred in low- and middle-income countries, thus making India a high-risk zone in such cases.
Although cardiovascular diseases may be the foremost cause of death, you need not accept it as your fate! As per WHO, 80% of premature heart diseases are preventable. No matter your age, heart-healthy lifestyle choices can help you reverse heart disease naturally.
- Sticking to a heart-healthy diet: Maintaining a good diet plays a huge role in reducing the risk of heart diseases. The dietary approaches to stop hypertension such as the DASH Diet and the Mediterranean diet are two fine examples of what you can refer to as a good diet.Do’s
- Eat plenty of fruits, vegetables, and fibre rich whole grains.
- Eat beans, low-fat or fat-free dairy products, lean meats, and fish.
- Add too much of salt and sugar in your diet.
- Avoid red meat; full-fat dairy products, deep-fried fast food, and packaged snacks.
- Limit the intake of saturated and trans fat.
Interestingly, the consumption of alcohol at a moderate level plays a protective role in preventing heart diseases. But this is better held in check , as the keyword here is minimal to moderate consumption , which everyone may not be able to sustain.
- Following a heart healthy fitness routine: Experts advise a minimum of 30 minutes of exercise per day. Just combine physical activity with a good diet and some heart healthy lifestyle choices, and you may even permanently push the risks of heart diseases from your life. For others, less likely to include exercise into their routines, some moderate aerobics or physical activity, like brisk walking for 2 hours a week can also do the trick! The good news is that activities like gardening, taking the stairs and taking your dog on a walk also counts!
- Quit Smoking: Don’t think of it as quitting, think of it as gaining! The use of tobacco replaces some of the oxygen in your blood stream. This leads to an increase in blood pressure and heart rate. This burdens the heart to work harder in order to supply sufficient oxygen to the body. But the good news is that your risk of acquiring heart diseases begins to lower soon after you quit smoking. And no matter how long or how much you smoked, you’ll start reaping rewards as soon as you quit.
Heart-related affairs are often matters to be dealt with great sensitivity. Quite literally! So remember to let go off your worries, spend time with family and friends and get enough sleep. Remember, all of this can contribute greatly to help you lead a more relaxed and healthier lifestyle.
For further assistance in this regard, consult Apollo experts like Dr. Arul Ebnezer Daniel and get expert advice to stay fit and healthy.