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Journalism of Courage
As World Heart Day approaches, it serves as a timely reminder to prioritise your heart health. Your heart is your body’s lifeline, and taking care of it is essential for a long and healthy life. According to Harvard Health, the heart beats about 2.5 billion times over the average lifetime, pushing millions of gallons of blood to every part of the body. Thus, when the heart stops, essential functions fail – some almost instantly.
In India, cardiovascular diseases are the leading cause of death and disability. The Lancet states that the CVD epidemic in Indians is characterised by a higher relative risk burden, an earlier age of onset, higher case fatality, and higher premature deaths.
A 2014 report by the World Economic Forum and Harvard School of Public Health estimated the economic losses India would suffer due to CVD between the years 2012 and 2030 to be approximately $2.17 trillion.
It’s crucial to know that our heart health is linked to a host of lifestyle factors and other diseases. As such, let’s delve into the 10 crucial aspects of heart health that everyone should be aware of, as shared by Dr Hemant Madan, senior director and programme head, cardiac sciences, Narayana Health.
The heart is a muscular organ that pumps blood throughout your body, supplying it with oxygen and nutrients. It's vital for overall health because it ensures all your organs and tissues receive the necessary resources to function properly.
A healthy diet can significantly impact heart health. Include foods like fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. Avoid or limit saturated fats, trans fats, excess salt, and added sugars for a healthier heart.
Key risk factors for heart disease include high blood pressure, high cholesterol, smoking, obesity, diabetes, family history, and a sedentary lifestyle. You can assess your risk through medical check-ups and risk assessment tools provided by healthcare professionals.
Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with muscle-strengthening activities on two or more days. Activities like brisk walking, swimming, and cycling are beneficial.
Blood pressure is the force of blood against your artery walls. Monitoring it is crucial because high blood pressure can strain your heart and lead to cardiovascular issues. Healthy blood pressure is typically around 120/80 mm Hg.
Common signs and symptoms of heart problems include chest pain or discomfort, shortness of breath, fatigue, palpitations, dizziness, and swelling in the legs, ankles, or feet. If you experience these, seek medical attention.
Yes, lifestyle changes can reduce heart disease risk. Quit smoking, maintain a healthy weight, exercise regularly, eat a balanced diet, limit alcohol intake, manage stress, and get regular check-ups.
Cholesterol is a waxy substance in your blood. High levels of LDL (bad) cholesterol can increase heart disease risk. Manage it by adopting a heart-healthy diet, regular exercise, and medications if prescribed by a doctor.
To manage stress for heart health, try relaxation techniques like meditation, deep breathing exercises, yoga, and ensuring a work-life balance. Regular physical activity and connecting with loved ones can also help.
Regular check-ups are essential for heart health. Consult your healthcare provider for guidance on the frequency of check-ups and screenings based on your risk factors, age, and medical history. It's usually recommended annually or as advised by your doctor.
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