Heart Health: ‘30 Mins Of Moderate Exercise A Day Can Improve Heart Health’ |

Prayagraj: Cardiovascular diseases, including heart attacks, strokes, and heart failure, are now one of the leading cause of death globally, claiming millions of lives each year. In India, the burden of heart disease has increased significantly, making it a matter of public concern.
As the world observes World Heart Day on Sunday (Sep 29), TOI spoke to eminent cardiologist of the city and associate professor at MLN Medical College, Dr Abhishek Sachdeva, and discussed the risk factors and lifestyle to be followed to keep your heart healthy.
“The good news is that many of the risk factors that lead to heart disease are preventable. These include unhealthy lifestyle habits such as poor diet, physical inactivity, smoking, and excessive alcohol consumption. Additionally, conditions like high blood pressure, diabetes, and obesity greatly contribute to the development of heart disease,” said the medico.
A heart-healthy lifestyle begins with eating a balanced diet rich in fresh fruits, vegetables, whole grains, and healthy fats like those found in nuts and olive oil. Regular physical activity, such as walking, swimming, or cycling, is crucial in maintaining cardiovascular fitness. “Even 30 minutes of moderate exercise a day can significantly improve heart health. Furthermore, quitting smoking is one of the most effective ways to lower the risk of heart disease, as tobacco use is a major contributor to coronary artery disease,” he said.
Apart from physical health, mental well-being also plays a critical role in heart health.
Chronic stress, anxiety, and depression have been linked to an increased risk of heart disease. Incorporating stress management techniques like yoga, meditation, or simply spending time with loved ones can have a calming effect on both the mind and the heart. “Early detection is key in preventing serious complications from heart disease. Regular health check-ups, including monitoring blood pressure, cholesterol levels, and blood sugar, are vital in identifying risk factors before they lead to more severe conditions. Individuals should also be aware of the warning signs of a heart attack, such as chest pain, discomfort in the arms, neck, or jaw, and shortness of breath,” said Sachdeva. Seeking immediate medical attention when these symptoms appear can save lives, he suggested.
The expert warned that even COVID-19 may spark heart trouble in myriad ways. Pre-existing heart conditions, such as damaged heart muscle or blocked heart arteries, weaken the body’s ability to survive the stress of the illness.