Cardiovascular diseases cause the highest number of deaths all over the world. The health of our hearts depends on a lot of lifestyle factors. Poor nutrition choices, bad lifestyle decisions, and improper mental health care can result in strokes, heart attacks, embolisms, and coronary heart disease. Here are 20 ways to keep your heart healthy:
Eat healthily
Eating fresh produce and eliminating processed foods from your diet will reduce trans- fats, the number one cause of heart disease in men and women.
1. Focus on heart-healthy foods. 2. Maintain a healthy weight. 3. Stand up and get moving. 4. Live smoke-free. 5. Catch the signs of heart disease early
Dr. M.G. Kartheeka, MBBS, MD
Antioxidants Intake
By increasing your intake of antioxidants found in berries, artichokes, nuts, leafy greens, and citrus fruits you can ensure good heart health.
Quit Smoking
Smoking causes the blood vessels going to and fro from the heart to constrict, increasing the odds of getting a heart attack. Quit smoking to keep your heart happy.
Cardiovascular diseases claim more lives than all forms of cancer combined. If you experience any sign of a compromised heart health like chest pain, pain in the jaw, loss of consciousness, etc. immediate medical intervention is essential.
Dr. Ashish Bajaj, M.B.B.S., M.D
Regular Exercise
Aerobics, Zumba, yoga, swimming, brisk walking, jogging, and taekwondo will increase heart rate which keeps the system functioning well.
Bust the Stress
Stress makes us indulge in unhealthy activities like drinking, eating junk and smoking. Find ways to de-stress and learn to practice deep breathing exercises.
Delete Cholesterol
Avoid processed foods, eat natural and healthy and your cholesterol levels will see a dip.
Also Read: Recommended & Normal Cholesterol Level
Sleep Enough
Restful, seven hours of sleep every night is a must for a healthy heart.
Read More: What are The Benefits of Sleep?
Socialize
Having an active social life can reduce the risk of suffering from heart disease. Meet friends and family often.
Embracing a positive perspective on life could contribute to your long-term well-being.
Dr. Arpit Verma, MBBS, MD (Pharmacology)
Stock Up On Fibre
Eat your raw fruits and veggies and the wonder cereal oats to improve heart functioning.
Reduce Alcohol
Limit your alcohol intake and avoid binge drinking sessions. Choose wine over the hard drinks to have a happy heart.
Weighty Issues
Reduce your weight if you are on the heavier side. Look up the optimum weight for your age and height and aim to achieve that.
Pet Therapy
Having a pet reduces stress. If pets are not your thing, indulge in some gardening, or volunteer for some charity work.
Cooking Oil Matters
Eliminate refined oils from your cooking. Switch to olive oil, peanut, sesame or mustard oil.
Reduce Salt
Salt is known to increase blood pressure. Reduce its amount from your diet and use herbs and spices to add more flavour to your food.
Eat Your Oats
Oats are the friendliest cereal when it comes to your heart. Rich in fibre and high in protein, oats are the best breakfast option.
Regular Checkups
Meet your doctor regularly to have consistent updates on your health
Walnuts
They are the richest in antioxidants, which are responsible for avoiding heart issues. Eat a handful to stay healthy
Eat Fish
The healthiest alternative to red meat and chicken, fish is also rich in antioxidants.
Eat chocolate
Chow down some dark chocolate but only in moderation. The darker it is, the more antioxidants it will have proving beneficial for your heart.
Dental hygiene
Dental health is related to your heart’s health. Floss and brush daily and visit the dentist regularly.
Reduce belly fat
Excessive belly fat is often responsible for high blood pressure and higher levels of lipid in the blood. All these factors are extremely detrimental to heart health. Thus, It is important to keep your belly fat in control.
Physical activity
Working out regularly reduces the resting heart rate. It raises the heart rate while the body is engaged in physical activities which strengthens the lungs. Even if there is not much time left for exercising, a simple evening stroll might be beneficial.
Stretching exercises
Stretching reduces stress levels which ultimately helps in keeping the heart-healthy.
Take the stairs instead of using the lift
Walking up and down the stairs is considered a great cardio activity and is sometimes even added to fitness regimes by trainers. It is a good way of getting your body moving while doing other chores.
Be aware of your health
Being aware of the blood sugar, blood pressure and cholesterol levels which are healthy for your gender and age not only helps you remain healthy and seek help when necessary.
Intimacy with your partner
Intimate activity with your partner has several benefits including keeping your heart healthy. It may reduce your blood pressure levels and reduce the risk of heart-related diseases.
Do not skip breakfast
The first meal of the day is also the most important meal of the day. Eating a balanced breakfast daily helps maintain a healthy body weight and provides energy throughout the day.
Also Read: Take Care of Your Heart: Foods To Avoid If You Have Heart Palpitations
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Heart attacks are worrisome in their own right, but did you know that data shows heart attacks (and strokes) are more common in the winter? Several studies over the years have confirmed that this statistic is certainly not a fluke, which has led to further investigation.
Why more heart attacks in winter? What could be causing this phenomenon and is there any way you can lower your risk? The great thing is that since its discovery, many doctors and cardiology experts have put forth the potential causes for this rise. Let’s understand the issue and later look at what you can do to stay away from this health issue.
Before we get into the probable causes, first we need to understand what it means when we say that there are more heart attacks in the winter months. Let’s take an imaginary hospital as an example. If we make a list of all patients who come to this hospital during 1 year, for some reason we will see that during the colder months more people had heart attacks. According to some studies (conducted in the real world), there may be a 31-33% higher incidence of heart attacks in winter and every 1-degree Celsius drop in temperature came with a 0.49% increase in deaths from all causes.
Most heart attacks occur in the morning, a phenomenon that researchers have linked to circadian rhythm. In the morning hours, increasing the circadian-driven secretion of certain hormones, which may be a trigger for subsequent increases in oxygen demand and blood pressure, a pattern with the season is also known in the literature.
Dr. Ashish Bajaj – M.B.B.S, M.D.
With that out of the way, let’s delve into the reasons this may be happening.
The cold causes blood vessels to contract. This can raise your blood pressure and increase your risk of heart attack and stroke. Angina, or chest pain due to coronary heart disease, can also worsen in winter when coronary arteries constrict in the cold so keeping yourself warm is very important.
Dr. M.G. Kartheeka, MBBS, MD
While the above reasons and mechanisms are universal to humans, it’s not that any one of them can cause a heart attack. Rather, each factor plays a part in successively increasing the risk but even all these things together may not be enough. It comes down to being at risk for a heart attack before the cold weather. People who are already at risk may find their bodies pushed to the limits during winter, which may potentially lead to a higher risk of a cardiac incident.
Most cardiologists suggest that older people, those who smoke or drink regularly and those who do not get any regular activity are most at risk. By limiting your exposure to colder temperatures and keeping up a regular amount of daily physical activity, these people may be able to lower their risk of a heart attack in winter.
Sudden chest pain, chest discomfort or fullness should not be confused with acidity or gas especially when the pain spreads to your left arm and if they are accompanied by sweating or breathing difficulty. Seeking urgent attention in such situations without any delay can be helpful to save a life.
Dr. Ashish Bajaj, M.B.B.S., M.D
With winter coming around soon, we want to stress that the purpose of this post is not to cause fear and alarm. There are plenty of things you can do to stay fit-
If you are someone who is at risk, you may want to do blood pressure and blood sugar check-ups regularly and maintain them in a healthy range. Additionally, you can always speak with your doctor if you are worried about how to handle the upcoming season. Don’t forget that staying happy and stress-free is always recommended for good health.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
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South Asian populations, including Indians, account for a high risk of heart ailment even in the younger age groups. In fact, according to a Stanford University study, South Asian people have a 40% higher mortality rate due to heart attacks than people from the rest of the world.
But of late, it has been observed that the age group that is the worst hit is the 25 – 40 bracket. The age group who is often indulged in unhealthy lifestyles and habits like smoking, alcohol and remain ignorant of the fact that they too are at risk of developing some serious illnesses. Appearing healthy from the outside does not assure perfect health.
It is important to prevent heart attacks as they could lead to severe complications like heart failure. What’s the difference between heart attack and heart failure? Generally, heart attacks occur when the blood flow to a part of the heart is partially or completely cut off, while on the other hand, heart failure is a condition where the heart is unable to pump sufficient blood to other body parts as efficiently as it should.
The time has come to become aware of the possibility of grave heart disorders and learn of ways to avert them. No matter how young you are, it is not too early to start taking care of your heart.
Physical activity significantly helps to reduce the risk of coronary heart disease. When done regularly, moderate- and vigorous-intensity aerobic exercises can lower an individual’s risk for coronary heart disease.
Dr. Ashish Bajaj, M.B.B.S., M.D
Typically people think that the risk of heart ailments rises when a man reaches his 50s and a woman crosses the age of 65. But these days, heart illnesses or other disorders that lead to heart problems such as hypertension or high levels of cholesterol and triglycerides are being noticed in people in their 20s, 30s and 40s.
Why are the youth today more vulnerable to heart attacks than the previous generations?
The primary reason is the prevalent sedentary lifestyle and unhealthy diet. Modern lifestyle ups the risk of heart attacks among the youth.
The lives of the youth today are riddled with stress. Stress levels are higher today than ever before. With workplace toxicity, unrealistic expectations, financial insecurity in a volatile job market, distressing news and social media abuse being rampant, the youth today do not have healthy ways of dealing with stress.
Chronic stress is dangerous for the body. It causes unhealthy weight gain and high blood pressure. Undiagnosed hypertension damages the arteries and lowers blood supply to the heart. In the absence of enough blood, the heart muscles start degrading and eventually, this causes a heart attack.
Indians have higher risk of CAD at young age compared to other populations. Risk factor profile remains similar to those of old adults such as dyslipidemia, tobacco, diabetes, and hypertension but conditions like hyperhomocysteinemia, hypercoagulable states, and cocaine use, etc. are specific to younger population and should be evaluated in CAD cases. CAD in the young is increasing in prevalence in India due to changing lifestyle. Family history of premature CAD is one of the strongest risk factor in young individuals.
Dr. M.G. Kartheeka, MBBS, MD
Another answer to the question of why do young people have heart attacks, lies in the foods that the youth today eat. To deal with stress and also because the youth barely has the time or energy to cook healthy meals, unhealthy eating is on a rise. Frequent cravings are satiated with sweets, desserts and oily fried foods. Reliance on take-out foods has increased. All these foods are harmful to the heart.
Trans fats found in deep-fried foods, white bread, cookies, cakes or pastries raise the level of LDL (bad cholesterol). LDL builds up along the inner lining of blood vessels of the heart. This creates an obstruction that narrows the passage and limits how much blood reaches the heart. This may eventually trigger a heart attack or cardiac arrest. Youth these days indulge in extreme diets, take a variety of health supplements on their own which can be harmful. Any diet plan or health supplements should not be taken without discussing with a doctor or registered dietician.
Unhealthy eating causes obesity and is one of the primary risk factors of diabetes. Studies have found that the obesity rate in India is increasing more rapidly than the global average and India already ranks 3rd in the obesity index.
The incident rate of obesity is quite high in the youth and obesity increases the risk of type 2 diabetes. Both obesity and diabetes are considered risk factors for heart diseases.
It is important for everyone to stay aware of the warning signs of heart attack and get yourself tested by a cardiologist when in doubt.
Dr. Arpit Verma, MBBS, MD (Pharmacology)
Too little or too much exercise is another reason why young people are having heart attacks.
Cardiovascular exercises such as jogging, brisk walking, swimming, dancing, skipping rope (any exercise that makes your heart rate go up) ward off obesity and keep LDL and triglyceride levels in check and thus protect the heart. Exercises also increase blood supply to the heart. But unfortunately, many youngsters are reluctant to exercise because they think they don’t have enough time after work.
On the other end of the spectrum are youngsters who exercise too much in a bid to fit the media-established idea of the ‘perfect body’. If there is a pre-existing heart condition that has not been diagnosed yet, then excessive exercise can damage the heart further and bring on a heart attack. Unregulated weight training can thicken the heart muscles and unprescribed supplements can trigger arrhythmia.
According to doctors, some people in their 20s start developing heart blockages because of genetics or bad cholesterol. In such a state, if the person puts his/her body through an extreme workout, the exertion can trigger the formation of blood clots near the blockages which can result in a heart attack.
Lack of physical activity, prolonged sitting hours in front of a laptop or TV, excessive screen time, poor sleep habits, improper eating schedule together affect a person’s health. Working in these areas can offer great health benefits and this applies to people of all age groups.
All healthcare experts will tell you that you can substantially lower the risks of cardiac problems by following a healthy lifestyle. A perfectly healthy-looking person may also have an underlying illness that can be diagnosed by routine health checkups. Follow these tips:
If needed, consider seeking the help of a therapist. It is nothing to be ashamed of.
Start taking better care of your heart health from today. No matter how young you are, your health deserves special attention and love. Live healthy to prevent not just heart attacks but many other illnesses as well. And if there is a prevalence of heart disorders or diabetes within the family, get yourself tested at least once a year. Prevention is always better than cure, stay aware and keep up good health.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Many of us are aware of the initial symptoms of heart disease. Chest pains are the most obvious indicator, but did you know that signs of a heart attack are different in women than men? An unhealthy lifestyle, inactivity, eating too much junk food or food rich in calories, genetic predisposition and stress are major contributing factors affecting women’s heart health. Estrogen, a hormone secreted by the female bodies, exerts a protective influence on the heart as it causes dilation of blood vessels. Certain kinds of heart disease like stroke, congestive heart failure and hypertension are more common in women.
If you are unable to take the stairs or bring in the grocery bags from the car, chances are you could be suffering from heart disease. More women than men suffer from unexplained exhaustion. If there are certain activities that you are unable to do now but could do earlier, go for a checkup.
Women often describe heart attack pain as pressure or tightness. And it’s possible to have a heart attack without chest pain. Women are more likely than men to have heart attack symptoms unrelated to chest pain, such as: Neck, jaw, shoulder, upper back or upper belly (abdomen) discomfort.
Dr. Ashish Bajaj – M.B.B.S, M.D.
This is another common sign of heart disease that is more apparent in women than in men. Nausea and lightheadedness occur when blood pressure dips suddenly. This could happen because of the heart not functioning properly. Do not ignore it if you are feeling faint.
Another sign of heart attack, that more women than men experience, is suffering from indigestion or gas-like ache. The nerves of the stomach and the heart are closely related. Don’t ignore this pain or mistake it for stomach troubles. Consult a doctor if you are suspicious.
Although women develop heart disease about 10 years later than men, they are likely to fare worse after a heart attack, 1/3 of heart attacks in women are believed to go unnoticed or unreported, reporting immediately on the appearance of such symptoms is very crucial.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Many women complain of suffering from pain radiating towards the arms and the jaw. Many also feel this pain between the shoulder blades.
Both men and women experience chest pain if suffering a heart attack. It could be felt as a numbing sensation, heaviness or as a sense of impending doom.
Must Read: First Aid for Heart Attack – How To Deal With Heart Attack
If you break into a sweat without any reason, you could be suffering from heart disease. Call the ambulance immediately. Don’t attempt to drive yourself to the hospital.
Women and men share most risk factors for heart disease — including high cholesterol, inactivity, obesity, high blood pressure, and smoking — but there are some gender differences in its development, symptoms, and prognosis. Compared with men, women have a greater chance of dying from heart disease; they’re twice as likely to have a second heart attack within six years of the first; and they don’t fare as well after bypass surgery or angioplasty. On the other hand, women tend to develop heart disease about 10 years later than men.
Dr. M.G. Kartheeka, MBBS, MD
Another sign of cardiac trouble found more in women is disturbed sleep. Sleeping too much or too less or too many breaks in sleep are not good for your heart’s health.
Shortness of breath, even without any exertion, is a marked indicator of heart disease. Some women even start feeling clammy when suffering a heart attack. They feel as if they have run a marathon but they have not even moved a muscle.
Heart disease is more fatal in women than men as women are less likely to consult a doctor or get their symptoms checked. They are also less likely to get their tests done. Be aware of causes that may affect your heart health. Early detection of heart disease can lead to earlier control of the situation and therefore, less damage to the heart muscles.
Also read: 20 Essential Healthy Heart Tips To Take Care of Your Heart
World Heart Day was founded in 2000 to inform people around the globe that heart disease and stroke are the world’s leading causes of death, claiming 17.3 million lives each year. Celebrate a healthy heart this 29th of September with World Heart Day and with 5 amazing facts about the human heart.
Whether it’s a particularly dramatic Halloween prank or a home invader pointing a gun at you, something involuntary occurs inside the human heart. When the fight-or-flight response is triggered, the body needs extra strength. For that, the heart needs to beat stronger, something made possible by injection of calcium into heart cells.
If a person can’t calm down or the shock is simply too overwhelming, calcium and adrenaline keep pouring in. That fast pumping that was needed to temporarily enable the body to fight or run for the hills now cannot stop. Instead of beating, the heart trembles. If this is not treated, it can lead to a drop in blood pressure, unconsciousness, and ultimately death. People with healthy hearts can die this way, and cardiac patients face a higher risk.
Also Read: The Difference Between Heart Attack and Cardiac Arrest
Perhaps the most life-threatening and common ailment seen in chronic alcohol abuse is congestive heart failure due to dilated cardiomyopathy. Dilated cardiomyopathy basically refers to the fact that the heart has stretched so much, it often appears to look like a balloon on a chest X-ray, thus affecting its ability to pump blood throughout the body
Your heart beats around 100,000 times a day, Your heart pumps 8000 litres of blood a day. It works non stop for you. Please take care of your heart by getting yearly lipid profile, ECG and ECHO.
Dr. M.G. Kartheeka, MBBS, MD
The loss of hair, whether as a result of a medical condition or ageing, is often a great source of concern. It is usually males who go bald, while women almost always keep their hair, a fact related to testosterone levels. Baldness might seem cosmetic, but a recent medical study of 40,000 men has linked balding to a much greater risk of coronary heart disease. The peril of heart disease in men with male pattern baldness was found to be 70 percent greater than in non-balding males. Different levels of baldness carried differing risk levels, from 18 percent at mild to 48 percent for serious balding. The correlation between the top of the head baldness and heart disease is supposed to relate to multiple factors, potentially including insulin and hormone-related variables. Interestingly, a receding hairline and hair-loss away from the top of the head were not associated with heart disease.
Although heart disease is an equal opportunity killer, symptoms of heart attack show up differently in men versus women. Whereas men often report crushing chest pain, sweating and nausea, women might instead experience shortness of breath, dizziness, and lightheadedness or fainting, pain in the lower chest or upper abdomen and upper back pressure.
Many people at risk for heart disease don’t know it until it’s too late. That’s why getting regular heart health screenings is so important; they can help identify risk factors and detect potential heart problems early on when they are most treatable.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Your workouts not only boost your heart health, they can also serve as your body’s ”check engine” light. If you spend a few sessions in a row struggling to run the same pace or complete the same circuit you usually do for no apparent reason, talk to your doctor. This could signal that your heart’s not quite pumping enough blood, which is an early sign of heart trouble. This World Heart Day, make your move!
Must Read: What is Holiday Heart Syndrome?
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
