World Heart Day 2022: Sedentary lifestyle added to poor eating habits is deteriorating the health of our heart like never before. Heart attacks are becoming more common in the post-pandemic world with increasing stress, effects of Covid on our heart, inactivity, and unhealthy eating choices. A heart attack is a life-changing event, often leaving people stressed about the likelihood of a second such event. However, experts say that leading a healthy lifestyle can change the health of the heart and reduce the chances of a second heart attack. (Also read: World Heart Day 2022: best and worst foods for heart health)
Choosing the right foods (high-protein, low-fat, high-fiber, low-salt, and low-sugar foods), regular exercise, quitting smoking, and sticking with medications are all you need to reduce your risk of a heart attack. second heart attack, says Dr. Vikrant Khese, consultant cardiologist, Apollo Clinic.
“Lifestyle habits hold a very important place in everyone’s life to ensure a healthy heart. We are all aware that prevention is always better than cure. However, a heart attack survivor is a wake-up call for a individual follow a discipline and caution in their daily habits and lifestyle. The body has a second chance to change some habits for a longer and healthier life,” says Dr. Dhaval Naik, Heart Transplant Surgeon, Marengo CIMS Hospital.
LIFESTYLE CHANGES AFTER A HEART ATTACK
MOVE MORE
Dr. Praveer Agarwal, Cardiac Sciences, CEO of Fortis Escorts says physical inactivity is a leading cause of heart disease and brisk walking for 30-45 minutes every day can be very helpful and promote circulation sanguine.
SLEEP WELL
According to some studies, those who get enough sleep are less likely to suffer from heart attacks, diabetes, high blood pressure, and depression. Dr. Agarwal says that maintaining a sleep schedule is very important for a healthy heart and a person should sleep at least 6-8 hours a day.
HEALTHY DIET
One should try to avoid saturated fats, meats, high calorie things, processed foods, sugary items, baked goods, among others.
“Less than 7 percent of daily calories should come from saturated fat. Processed foods. No more than 25 to 35 percent of daily calories should come from all fats, including saturated, trans, monounsaturated, and polyunsaturated fats. Less 200 mg a day of cholesterol The amounts of cholesterol and types of fat in prepared foods can be found on the Nutrition Facts labels of foods Foods rich in soluble fiber should be part of your diet Helps prevent cholesterol is absorbed by the digestive tract Include foods rich in soluble fiber -grain cereals such as oats and oat bran, fruits such as apples, bananas, oranges, pears and prunes, legumes such as beans, lentils, chickpeas, peas and lima beans 10 percent reduction in blood cholesterol reduces deaths from CAD by 20 to 30 percent, says Dr. Sanjay Kumar, director of cardiology at the Fortis Escorts Hospital in Faridabad.
SALT LIMIT
Dr. Kumar says that limiting the amount of sodium (6 grams of salt) in food can also be helpful in reviving heart health. This means choosing low-salt and “no salt added” foods and condiments at the table or while cooking. The Nutrition Facts label on food packaging shows the amount of sodium in the item.
AVOID ALCOHOL AND SMOKING
Limit drinks that contain alcohol. Too much alcohol will increase your blood pressure and triglyceride level. Alcohol also adds extra calories, which will lead to weight gain. The risk of heart attack decreases within 24 hours of quitting smoking; within 1 year of quitting: the risk decreases significantly and at 2 years reaches the level of a non-smoker.
WEIGHT CONTROL
“Maintaining a healthy weight can reduce your risk of coronary heart disease. A general goal to aim for is a body mass index (BMI) of less than 25. BMI measures your weight in relation to your height and provides an estimate of your total body fat. A BMI between 25 and 29.9 is considered overweight. A BMI of 30 or more is considered obese. A BMI of less than 25 is the goal for preventing and treating CHD,” says Dr. Kumar .
MANAGE STRESS
“Think less and make that mind-body connection. Mental health is just as important as physical well-being. Avoid stressful situations and meditate for at least half an hour every day,” says Dr. Charan Lanjewar, interventional cardiologist and honorary consultant at Global Hospital, Paris. , Mumbai
TAKE REGULAR MEDICATION
“It’s important to stay compliant with your medications and have regular checkups at the intervals specified by your cardiologist. Don’t take these tests lightly. Many of your medications will need to be adjusted based on your results,” says Dr. Lanjewar.
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