Heart health tips
With sedentary jobs and increasing deadlines, we don't end up paying enough attention to our hearts. Cardiovascular disease in India has quadrupled in the last 40 years and WHO estimates that by 2020 close to 60 percent of cardiac patients worldwide will be Indian Don't lose hope yet! Dr Ramakant Panda, who was awarded the Padma Bhushan this year and has had the oppurtunity to operate on Prime Minister Manmohan Singh gives you tips to follow everyday to make your heart healthier.
1. 5-a-day: Eat at least 5 servings of fresh fruits and vegetables for a healthier heart.
2. Banish that salt shaker from the dinner table. Never add extra salt on top of your food. Excess sodium intake causes hypertension.
3. If you must drink, ensure that it's no more than 2 drinks a day for men and a drink a day for women.
4. Walk for your heart. It's the best heart healthy exercise and will not cost you a rupee. Every step you take during the day builds up your heart balance & helps prevent disease.
5. Take the stairs for a healthier heart. When you go up, your blood pressure goes down.
6. Quit today. Thousands of Indians quit smoking everyday - by dying. Save your heart and lungs. Smoking also speeds up the development of plaque in the arteries.
7. Start slowly. Build up to at least 30 minutes of activity, five times per week. Try two 15-minute sessions or three 10-minute sessions to meet your goal. However, don't exercise right after meals, or when it's very hot and humid. Always warm-up before exercise and cool down after you are done.
8. Substitute lower-fat foods for higher-fat ones. Some examples include skim or 1% milk for whole milk. Saturated fats are typically solid at room temperature. Try the squeeze test: the firmer the fat, the more it's saturated. AVOID AT ALL COSTS!
9. Reduce your sodium intake to no more than 2400 mg of sodium or 1 1/4 teaspoons of salt per day.
10. Know your numbers - The first step towards better heart health is to know where you stand currently. For that it is very important for you to know your health numbers. Get your lipid profile, blood sugar levels and BP regularly checked. Have regular physical exams that include tests to see if, your are at risk for cardiovascular disease
11. Don't let the weighing scale rule you- It is important to maintain a healthy weight, according to your height, but it is more important to eat a healthful diet & exercise regularly.
12. Follow your grandparents- Every day fad diets spring up, and foods tend to go in and out of fashion, as fast as clothes. The 'sensible diet' preached and followed by our forefathers is the best for health. Eat healthy & don't crash diet
13. Get yourself checked- Keep a tab on your last visit to your Doctor. Don't miss your follow-ups. It is always advisable to go in for a complete health checkup at least once a year.
14. Sugar is not so sweet- If you have diabetes, keep the blood sugars under 'tight control'. Remember, physical activity is the best way to burn off excess sugar in the blood. Those with diabetes are more prone to heart disease, especially women
1. 5-a-day: Eat at least 5 servings of fresh fruits and vegetables for a healthier heart.
2. Banish that salt shaker from the dinner table. Never add extra salt on top of your food. Excess sodium intake causes hypertension.
3. If you must drink, ensure that it's no more than 2 drinks a day for men and a drink a day for women.
4. Walk for your heart. It's the best heart healthy exercise and will not cost you a rupee. Every step you take during the day builds up your heart balance & helps prevent disease.
5. Take the stairs for a healthier heart. When you go up, your blood pressure goes down.
6. Quit today. Thousands of Indians quit smoking everyday - by dying. Save your heart and lungs. Smoking also speeds up the development of plaque in the arteries.
7. Start slowly. Build up to at least 30 minutes of activity, five times per week. Try two 15-minute sessions or three 10-minute sessions to meet your goal. However, don't exercise right after meals, or when it's very hot and humid. Always warm-up before exercise and cool down after you are done.
8. Substitute lower-fat foods for higher-fat ones. Some examples include skim or 1% milk for whole milk. Saturated fats are typically solid at room temperature. Try the squeeze test: the firmer the fat, the more it's saturated. AVOID AT ALL COSTS!
9. Reduce your sodium intake to no more than 2400 mg of sodium or 1 1/4 teaspoons of salt per day.
10. Know your numbers - The first step towards better heart health is to know where you stand currently. For that it is very important for you to know your health numbers. Get your lipid profile, blood sugar levels and BP regularly checked. Have regular physical exams that include tests to see if, your are at risk for cardiovascular disease
11. Don't let the weighing scale rule you- It is important to maintain a healthy weight, according to your height, but it is more important to eat a healthful diet & exercise regularly.
12. Follow your grandparents- Every day fad diets spring up, and foods tend to go in and out of fashion, as fast as clothes. The 'sensible diet' preached and followed by our forefathers is the best for health. Eat healthy & don't crash diet
13. Get yourself checked- Keep a tab on your last visit to your Doctor. Don't miss your follow-ups. It is always advisable to go in for a complete health checkup at least once a year.
14. Sugar is not so sweet- If you have diabetes, keep the blood sugars under 'tight control'. Remember, physical activity is the best way to burn off excess sugar in the blood. Those with diabetes are more prone to heart disease, especially women
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