In hitherto acknowledged terms, aging has been established the biggest risk factor for heart attacks, typically affecting men 50+ and women 65+. However, a recent disturbing trend has been of young people in their 20s, 30s and 40s, losing to cardiovascular ailments.
Here’s the takeaway from Dr Aman Patel, resident cardiologist, SVP Hospital, Ahmedabad and the son of Padmashri Cardiologist Tejas Patel on tips for a healthy heart:
Diet is the Key: “A DASH diet is the key to a healthy heart. Dietary Approaches to Stop Hypertension (high blood pressure), this is chart is easy to follow:
• Eat more fruits, vegetables, and low-fat dairy foods
• Cut back on foods that are high in saturated fat, cholesterol, and trans fats
• Eat more whole-grain foods, fish, poultry, and nuts
• Limit sodium, sweets, sugary drinks, and red meats
Research backs this diet and people who were on the DASH formula, lowered their blood pressure within two weeks.
Mediterranean Diet: This diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil.
Best form of exercise: Aerobic.
What it does: Aerobic exercise improves circulation, which results in lowered blood pressure and heart rate. In addition, it increases your overall fitness, as measured by a treadmill test. Aerobics also reduce the risk of Type 2 Diabetes and, if you already live with diabetes, helps you control your blood glucose. Brisk walking, running, swimming, cycling, playing tennis and jumping rope can be considered. Heart-pumping aerobics is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.
How often: Ideally, at least 30 minutes a day, five days a week.
The heart must be guarded against risk factors such as high blood pressure, waist circumference and an unhealthy body mass index (BMI). “Proactive is better than Prevention. Take care of your heart even if you have no complaints,” cautions Dr Aman, adding that a sedentary lifestyle and obesity must be tackled with at the earliest.
To learn more, watch the video below.
