This World Heart Day adapts the heart-friendly habits recommended by these experts

Heart Day 2020: Eat a Healthy Diet to Prevent the Risk of Heart Disease

Heart disease is the leading cause of death worldwide. Indians are prone to heart attacks at a young age. There is no easy quick fix, but if you are well trained to sustain these habits, some tips can help prevent heart events. Recognizing weight, blood pressure, cholesterol and blood sugar levels is very important and keeping them within range is paramount. High blood pressure and high cholesterol or sugar can damage the heart and blood vessels. But the problem is that they don’t realize that they may not know what they are facing unless they take the test. The only way to keep the check is to take regular tests. Annual inspection to detect it is the only way.

A healthy diet and lifestyle contributes to a healthy heart. On the occasion of World Heart Day 2020, here are five mantras that can help you improve your heart health.

How to improve heart health

1. Exercise

• Regular daily exercise can reduce your risk of heart disease. Regular exercise is beneficial because it helps control weight, reduces stress that can stain the heart, and controls blood pressure, cholesterol, and even diabetes. Aim for 30 minutes of moderate aerobic exercise, including active walking and cycling.
• You need to raise your heart rate so that you can continue the conversation while you are a little out of breath.
• Exercise does not have to be useful only when you sweat. This is still useful, but it can be useful even in short games. It’s also strange to travel for just five minutes or participate in small activities such as gardening, housekeeping, and using stairs instead of lifts. But for greater benefit, increase the intensity of your workout over time and frequency. Attention is to start decelerating and avoid strenuous excessive unfamiliar exercise.
• You can combine walking and other aerobic exercises with strength training and stretching exercises.

World Heart Day: Regular exercise is important for a healthy heart
Photo courtesy of iStock

2. Eat a good meal for your heart

• A healthy diet helps improve the overall health of the heart. It can improve your blood pressure and cholesterol and reduce your risk of diabetes. Choose nutritious foods as well as empty calories. Avoid sweet drinks and fast food.
• Balancing Calories: Balancing calorie intake with the calories your body needs is very important.

A healthy diet plan includes:

• Vegetables and fruits 200-400g per day
• Legumes or other legumes
• Red meat and fish
• Low-fat or non-fat dairy products
• Whole grains
• Nuts up to 20-30g daily as a snack

Limit the following intakes:

• salt
• sugar
• Processed carbohydrates
• alcohol

Saturated fats (included in lean meats and full-fat dairy products) and trans fats (included in fried fast food, chips, and baked goods)

Read again: World Heart Day 2020: Chest Pain Is The Only Sign Of A Heart Attack-Myth or Fact?Our expert will explain

3. Quit smoking

• One of the best things you can do for your heart is to stop smoking and smoking. If you do not smoke, avoid indirect smoking as well.
• This is one of the most common risk factors for heart disease, especially in adolescents. Many people who have a heart attack in their 30s or 40s are smokers.
• Tobacco contains chemicals that can damage the heart and blood vessels. Cigarette smoke raises blood pressure and heart rate, making it easier for blood to clot.

Heart Day 2020: Quit smoking for the healthy functioning of the heart
Photo courtesy of iStock

4. Change the sedentary lifestyle

• Inactivity can cause high blood pressure (often asymptomatic), damage the walls of blood vessels, and increase the risk of heart attack and stroke, resulting in consistent physical activity and less sedentary time. Is very important.
• In many cases, it is advisable to get enough sleep. A good night’s sleep is essential to keeping your heart healthy. If you don’t get enough sleep, you may be at increased risk of cardiovascular disease, regardless of age or other health habits.

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5. Get a medical examination

• Having a medical examination can help you get the latest information on your current health, including numbers, and if you need follow-up by your doctor.
• The onset of heart disease takes a long time, which can lead to a longer asymptomatic period. These can only be detected by advanced tests that are defined based on basic tests.
• If multiple risk factors are detected, doctors may choose to take long-term prophylaxis, especially statins that lower cholesterol to improve arterial health and prevent heart attacks and strokes.
• Disciplined follow-up and taking medication as needed can greatly help avoid a heart attack and extend lifespan.

(Dr Gaurav Minocha, Associate Director-Cardiology, Max Super Specialty Hospital, Vicious)

Disclaimer: This content, including advice, provides general information only. It is by no means a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV is not responsible for this information.