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Is your heart beating ailments?

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By on General, Health

While September 29 is celebrated as World Heart Day, each day of our life needs to be heart friendly, says Kanchan Naikawadi. She lists the measures we should take to lead a healthy life.

World Health Organisation (WHO) reports indicate that cardiovascular diseases (CVDs) will be the largest cause of death and disability in India by 2020. Blame it on the western style, fast food and packaged food that are high in saturated fats and salt or easy access to tobacco or the lack of open spaces for outdoor sports, every aspect of urban lifestyle facilitates the onset of cardiovascular disease (CVDs).

The high incidence of cardiovascular diseases
An ‘Abnormality Report 2013 – 14’ by Indus Health Plus states that in southern India, coronary heart diseases and blocked arteries are common forms of CVD. Consumption of coconut and coconut oil that contain high amounts of saturated fat are atherogenic and are believed to be one of the main reasons for high incidences of coronary heart diseases. In northern India too, coronary heart diseases and blocked arteries are common forms of CVD. The factors behind it are hypertension, diabetes and obesity. The diet is rich in cholesterol and lacks fruit, vegetables, leading to risk of heart diseases. In the western zone, blocked arteries, sudden cardiac arrest and coronary heart disease are common forms of CVDs. Pollution, smoking and high stress levels with sedentary lifestyle are contributing factors for heart diseases.

The increasing prevalence of diseases like hypertension, dyslipidaemia, diabetes, obesity are common factors for rising incidences of heart diseases among male and females. The mounting pressures of highly stressful lifestyle, cholesterol fuelled with junk food and well paired with little to no exercise, has led to an increase in the burden of cardiovascular diseases across cities.

How to build a strong heart?
With the alarming number of people falling prey to CVDs, it’s essential to take control of our body, mind and habits and channelise it to doing the best for our body. This World Heart Day, we give you a few easy and effective tips to avoid the risk of heart diseases.

  • Assess the situation – What is the extent of damage? What would be the next best step to take? It is essential to know such details for damage control and effective management of disease. Schedule a check-up to have your blood pressure, cholesterol and glucose levels checked, and ask your doctor to help you reach or maintain a healthy weight. Be sure to follow your healthcare professional’s recommendations, including taking prescribed medications as directed.
  • Cut back on addictions – While an argument can be made on alcohol being good for your heart, it is often the unrestrained, copious amount that causes trouble. Alcohol dependency must be cured and nicotine must completely leave your system.
    • Heart disease symptoms
    a. Chest Pain
    b. Unusual Pain in arm, back and neck
    c. Fatigue
    d. Shortness of breath
    e. Irregular heart beats
    f. Swelling in legs
  • A balanced diet – A diet rich in omega 3 fatty acids should be consumed. Eat a healthy, balanced diet which is low in cholesterol, fats and salt. The intake of red meat and saturated fats should be avoided. Flaxseeds, almonds, oatmeal, brown rice, spinach, walnuts, tomato, fish etc., should be included in the diet.
  • Being physically active – Physical activity helps you control your weight and can reduce chances of developing other conditions that may put a strain on the heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which is a major factor in heart disease.
  • Maintain ideal body weight – Being overweight can increase the risk of heart disease. Maintain an ideal body weight for your height and age.
  • Read food labels – Learn to read the food labels for packaged food and gain knowledge about serving sizes. This can be helpful in determining what portion of food is to be consumed and its health benefits.

    • A shift from curative measures to preventive measures can address the rising incidences of heart diseases. It is important and critical for people to not just change their lifestyle, but also go in for routine and regular health check-ups to detect any kind of health ailment on time.

    [column size=”1/5″]Kanchan[/column]
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    Kanchan Naikawadi

    The writer is a Preventive Healthcare Specialist, and Founder, Indus Health Plus.
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