World Heart Day: Doctor shares tips on Heart Healthy Living

World Heart Day is observed on 29 September each year Established by the World Heart Federation the global campaign aims to spread awareness about heart health among all stakeholdersAccording to the World Health Organization Cardiovascular diseases CVD account for 31 of all global deaths 179 million every year making it the number one cause of death globally Behavioural factors such as unhealthy diet tobacco use physical inactivity and alcohol abuse are the root causes behind most cases of CVD Considering people with underlying health conditions such as heart diseases are more vulnerable to Covid19 never before have we had to lay such an emphasis on the importance of being heart healthyView this post on InstagramA post shared by World Heart Day worldheartday onApr 27 2020 at 851am PDTThe good news is that we can change our behaviour and take preventive action Research suggests that atleast 80 of premature deaths from stroke and heart disease can be avoided With awareness and factual information governments and communities can come together to lessen the global disease burden and inspire people to take charge of their heart healthWe spoke to Dr Rajan Verma Medical Director Oncquest Laboratories to better understand lsquohearthealthy livingrsquo and the impact of our diet and lifestyle on our heart healthWhat is hearthealthy livingHearthealthy living involves understanding your risk making choices and taking steps to reduce your chances of getting heart disease including coronary heart disease the most common type Coronary and other types of heart disease cause heart attacks but by taking preventive measures you can lower your risk of developing heart disease and also improve your overall health and wellbeingHow is heart healthrelated to improper food habits Diet is an important risk factor in coronary heart disease Foodrelated risk factors include obesity high blood pressure uncontrolled diabetes and a diet high in saturated fats A lowsaturated fat highfibre high plant food diet can substantially reduce the risk of developing heart diseaseHow is obesity related to an unhealthy heartObesity has consistently been associated with an increased risk of metabolic diseases and cardiovascular disease ldquoAn increase in body fat can directly contribute to heart disease through atrial enlargement ventricular enlargement and atherosclerosisrdquo said Dr VermaFurther increased body fat indirectly contributes to heart disease Through the promotion of sleep apnoea thromboembolic disease and onset or worsening of metabolic diseases that are major cardiovascular disease risk factors including dyslipidaemia type 2 diabetes high blood pressure and metabolic syndromeHow to take care of our heart health during the PandemicBeing in selfquarantine can lead people to adopt unhealthy eating habits To avoid stress and exhaustion make sure you follow a daily schedule and maintain a healthy lifestyleContinue doing exercise eating a balanced diet and getting adequate sleepMaintain your social network even remotely and communicate with your friends and family on a regular basisLimit the information you consume about the outbreak and the time you spend on it and only trust reliable sourcesAvoid using coping strategies involving alcohol or drugsView this post on InstagramA post shared by World Health Organization who onSep 5 2020 at 726am PDTThe World Health Organization recommends 150 minutes of moderateintensity or 75 minutes of vigorousintensity physical activity per week or a combination of both You can meet these targets easily at home by taking short active breaks during the day following an online exercise class or simply taking a brief walkFor those who are on medication it is imperative that they continue taking medication and follow medical advice Securing a monthrsquos supply of your medication is advisableWhat is the type of food which should be consumed for good heart healthAs new evidence emerges the link between diet and heart disease grows stronger What you put on your plate can influence just about every aspect of heart health from blood pressure and inflammation to cholesterol levels and triglycerides Including these hearthealthy foods as part of a nutritious wellbalanced diet can help keep your heart in good shape and minimize your risk of heart diseaseHere are a bunch of incredibly hearthealthy foods you can incorporate in your dietLeafy Green VegetablesBerriesFatty Fish and Fish OilWalnutsBeansDark ChocolateTomatoesAlmondsSeedsGarlicOlive OilWhich food should someone suffering from heart disease avoid Reducing your risk of heart disease is a twoway street While eating a hearthealthy diet can lower your risk it is also important to avoid eating foods that can increase your risk for heart disease Eating foods high in saturated fats and trans fats increase your likelihood of having heart disease An easy way to omit these fats from your diet is to cook with extra virgin olive oil instead of butter margarine or shortening Foods high in transfat and saturated fat to avoid includeCrackersDoughnutsBaked goods cakes cookies and pie crustFried foodsNondairy creamerMicrowave popcornRed meat beef pork and lamb is high in saturated fat and cholesterol which increases your risk of heart disease While you do not need to eliminate red meat out of your diet limit your consumption to less than 150 grams per dayWhat can we do in our everyday life to prevent heartrelated problems Keeping a healthy heart is the most important thing you can do to prevent heart disease This involves lowering your blood pressure your cholesterol level and your risk of developing diabetes There are a number of lifestyle choices you can make that will help reduce these key factors to prevent heart diseaseNo SmokingHealthy DietModerate Alcohol ConsumptionBe Physically ActiveMaintain a Healthy WeightReduce StressCatch up on all the latest Crime National International and Hatke news here Also download the new midday Android and iOS apps to get latest updatesMidDay is now on Telegram Click here to join our channel middayinfomedialtd and stay updated with the latest news