Lifestyle adjustments keep heart diseases at bay
Tackling heart ailments — which is common among both the rich and poor alike — through simple and practical methods seems to be the need of the hour.
And with Chennai reflecting an alarming rise in number of diabetes cases (one of the main causes for heart-related problems), we shoulder a greater responsibility, say Chennaiites while we observe the World Heart Day, today.
“But there isn’t any need to panic. Heart attack is definitely a predictable, preventable and treatable disease,” states Dr Su Thillai Vallal, a senior consultant cardiologist in the city. He adds that with a few responsible lifestyle adjustments, one is sure to keep heart diseases at bay.
Staying physically active is one of the foremost preventive measures, state doctors. Says Dr T R Muralidharan, an interventional cardiologist and electrophysiologist, “Physical activity doesn’t mean that one has to hit the gym on a daily basis or run on a treadmill. You could climb stairs instead of using the lift at office. And when you have to go to the nearby supermarket, take a brisk walk. These simple actions ensure a drop in high blood pressure, high cholesterol, and diabetes.”
According to doctors, eating the right kind of food is as important as being physically active. Dr Thillai Vallal advices, “Have salad instead of white rice.” While the starch in rice results in a rise in blood sugar levels, fruits and veggies maintain the fat and liquid level in the body and are also responsible for reducing hypertension. “If the intake of fruits and vegetables is less than 400 gms a day, that can cause heart problems,” claims the doctor.
Due to indulgence in junk food and sedentary lifestyle, abdominal obesity is another health issue that plagues youngsters these days. Dr Jai Shankar, senior interventional cardiologist and electro physiologist, explains that obesity is responsible for high levels of LDL (bad cholesterol) and lowers HDL (good cholesterol). It also impairs the body’s responsiveness to insulin and results in increase in sugar levels in the blood. “Avoid any deep fried bakery items. They can lead to a paunch.”
That tobacco in any form is bad for the heart is a known fact. But doctors say that it shouldn’t be forgotten that passive smoking also increases the risk of heart problems. “Be it at home or a public place, avoid it completely. Children also tend to develop habits their parents have. Aren’t we responsible for the health of our children too,” asks Dr Jai.
Adequate sleep is something medicos state repeatedly. If not, it increases the risk factor associated with cardiovascular diseases, they say. Poor sleep has been linked with high-blood pressure and atherosclerosis (clogging or hardening of the arteries). “Research states that seven or more hours of sleep is as beneficial as not smoking, when it comes to cardiovascular diseases,” adds Dr Selvarani Mohan, medical superintendent at a city-based hospital.
10 heart-healthy food
– Salmon
– Oatmeal
– Black or Kidney Beans
– Almonds
– Walnuts
– Red Wine
– Tuna
– Brown rice
– Blueberries
– Carrots
