Eat 5 portions of fruits, exercise 30-45 mins daily, and other lifestyle changes for a happy heart

Dr Girish Godbole

Cardiovascular diseases (CVDs) are the leading cause of death and disability across the world. India is not spared of this burden.

In fact, the problem is more severe in our country; compared to our western counterparts, Indians are more prone to developing cardiovascular diseases, developing more severe disease, more extensive disease, and do so about a decade and a half earlier.


Fortunately, cardiovascular diseases are preventable to a considerable extent, provided the right things are done in the right way at the right time.

Lifestyle has a considerable influence on the occurrence of these diseases and, hence, improving one’s lifestyle has a significant impact both on prevention as well on the treatment of these problems.


PROMISE TO EAT HEALTHIER
Our diet patterns are influenced by several factors. In general, however, the quality and quantity of the food and drink we consume are largely determined by the taste and not nutritional value.

A poor diet is one of the strongest determinants of disease and, therefore, the benefits to be gained by an improvement in one’s diet are substantial. Here are a few simple things you can do to improve your heart health.

• Cut down on sugary beverages and fruit juices, choose water or unsweetened juices instead.
• Swap sweet, sugary treats for fresh fruit.
• Try to eat five portions (about a handful each) of fruit and vegetables a day.
• Keep the amount of alcohol you drink to a minimum, and certainly within recommended guidelines.
• Avoid entirely or try to limit processed and prepackaged foods — these are often high in salt, sugar and fat.
• Make your own healthy school or work lunches at home.

PROMISE TO EXERCISE AT LEAST 150 MINUTES A WEEK
Lack of physical activity is a major risk factor for the development of many diseases. This fact has been known for thousands of years.

Modern science has proved that lack of regular physical activity is as bad as having diabetes, and worse than being overweight or obese, or having high cholesterol.

Unfortunately, most of us do not undertake any leisure-time physical activity and are losing the numerous health benefits that regular exercise has to offer.

Aerobic exercise exerts a strong positive influence on mortality, cardiovascular disease, hypertension, diabetes, overweight and obesity, high cholesterol, dementia, musculoskeletal strength, and several forms of cancer.

A moderately intense aerobic exercise of between 150 and 300 minutes per week, that is, 30-45 minutes a day, is recommended for all ages. One could do 75-150 minutes of vigorous physical activity a week instead.

In addition, carry out strengthening of major muscle groups twice a week. Even during the course of your regular day, you can adopt simple measures to be more active.

• Reduce your sitting time at work and at home.
• Use every opportunity available to be more active – use the stairs instead of the escalator or the lift, walk or cycle to work instead of driving.
• Exercise with friends and family; you can motivate one another and it will be more fun.
• You can use an exercise app to help you along, if you wish.

PROMISE TO KICK THE BUTT
Tobacco consumption is second only to hypertension among the world’s biggest killers. Whatever the dose, whatever the form, tobacco kills. Tobacco smoking not only affects the smoker but also puts others who inhale the secondary smoke at grave risk.

• Kick the butt. It’s the single best thing you do to improve your heart health.
• Within two years of quitting, the risk of CVD is substantially reduced.
• Within 15 years, the risk of CVD returns to that of a nonsmoker.
• So, by quitting (or not starting in the first place), you’ll not only improve your health but that of those around you.
• If you’re having trouble stopping, seek professional advice.

PROMISE TO SPREAD THE WORD
Healthy habits can be contagious. Lead by example and motivate the people around you. Every heart beat matters — yours and that of everyone around you. Spread the word that healthy is good.

PROMISE TO COMMIT TO YOUR HEART HEALTH
Heart health is for everyone. Make a commitment. It is phenomenally rewarding.

(The writer is an Interventional Cardiologist at Vikram Hospital, Bengaluru)

Secret To A Happy Life! Smart Lifestyle Changes Can Keep Your Heart Healthy

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In order to keep your heart healthy, it is important to indulge in exercise each day.

A daily exercise schedule in any form of physical activity for a period of 30-45 minutes is crucial to ensure that the arteries remain flexible.

Small changes in your physical activity can help in bringing positive change in your routine.

Studies have shown that brisk walking may add about two hours to the life expectancy of some adults.

Few changes in lifestyle such as taking the stairs instead the elevator, parking at the furthest end of a parking lot and taking a break from the office for a short walk during your lunch hour help in keeping the body in shape and inculcating a habit of healthy living.

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Eating right is the key to a healthy heart and a healthy life. However, majority of us tend to ignore it.

What you eat directly affects your heart. Therefore, ensure the intake of green and leafy vegetables, exclude sugar and aerated drinks from your diet, replace sweetened beverages with water as much as possible and bring down the intake of processed foods and refined flour.

Too much sodium can also cause excess fluid in the body that puts an extra strain on your heart. Therefore, it is best to adapt to variety of spices, herbs and flavours that are an alternative to salt.

Also, exclude red meats from the diet in order to avoid bad cholesterol. Keep the intake of oil and sugar minimal which will further help in reducing the risk of heart problems.

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Indulge in a hobby or a positive self-talk, listen to music or reading a good book or meditate.

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