March Towards Healthy Heart With Proper Diet And Workouts
Dr Suresh Rao KG
World Heart Day, celebrated on September 29, every year is a global campaign during which individuals, families, communities and governments around the world participate in activities to take charge of their heart health and that of others.
Through this campaign, the World Heart Federation unites people from all countries and backgrounds in the fight against the CVD burden, inspires and drives international action to encourage heart-healthy living across the world.
Simple Tips To Keep Your Heart Healthy:
Make Time To Play
Adults need at least 30 minutes of exercise five or more days a week for heart health. Make exercise playtime and you are more likely to get it done.
Limit Bad Fat: Eat less saturated fat. You can reduce your risk of heart issues by half.
Cut The Salt: Cook without salt, limit processed foods. Aim to bring down the sodium you eat to 1,500 milligrams a day
Pump Up Produce: Eat at least 2 1/2 cups of vegetables and fruit every day.
Go For Grains: Whole grains help lower cholesterol and blood pressure, and may help prevent type 2 diabetes.
Soothe Stress: Be sure to relax and unplug daily. Stress is a significant villain of heart health and any health issue.
Carve out time for yourself regularly. Walk away from the computer, the phone, and other distractions. Make time to recharge your batteries, to find both energy and calm.
Maintain Healthy Body Weight
Gaining weight is a constant threat for most of our people.Obesity can raise the risk of a heart attack, stroke, and high blood pressure.
Now The Good News: Losing even a few kgs starts you on the road to a healthier heart. Lose a few more and you are likely to have more energy and sleep better, too.
Find Your Personal Best Way to Quit Smoking
Regular blood pressure, blood sugar and cholesterol checks, and physical exams, are important to keep your heart healthy. High blood pressure and high cholesterol are "silent” diseases and you will not know about it unless you check it up.
- Dr Suresh Rao KG, MD, serves as the Head of Department, Critical Care & Cardiac Anaesthesia, Fortis Malar