The increased number of heart disease and stroke cases has emerged as a major public health concern, which has necessitated immediate lifestyle modification. With urbanization and altered dietary habits, many people are at greater risk of developing conditions such as high blood pressure, diabetes, and obesity, which can lead to cardiovascular diseases. Cardiovascular disease, which consists largely of ischaemic heart disease and stroke, is the leading cause of death globally, and the World Health Organization (WHO) estimates show that India alone contributes slightly more than a fifth of these deaths.
A study estimates stroke to account for approximately 1/4th of cardiovascular deaths in India; approximately 0.4 million of the 1.3 million cardiovascular deaths in the 30-69-year-old group have been attributed to stroke. The statistics thus demands urgent and effective preventive measures. Embracing a heart-healthy lifestyle will significantly help in bringing down the risks of conditions related to heart health. The WHO lays down that up to 80% of all premature heart attacks and strokes can be avoided through effective public health policies and individual lifestyle changes.
While an overall healthy lifestyle can be the best shield for a healthy heart, here are a few lifestyle modifications that can significantly help prevent heart stroke or delay its onset:
Being Physically Active: Daily activity lowers the risk for heart disease. Physical activity will help with weight control and can lower the possibility of having other conditions that may strain the heart – high blood pressure, high cholesterol, and type 2 diabetes among them. 30-45 min of physical activity 3 to 4 times a week is associated with cardiovascular health benefits. Simple activities like gardening, cleaning the house, climbing up the stairs, or walking the dog can also be beneficial.
Stress Management: Chronic stress may also cause high blood pressure and other risk factors for heart disease. Some people cope with stress in unhealthy ways. For example, they may overeat, drink, or smoke. People can boost health by finding other ways of managing stress.
Healthy coping strategies include exercise, relaxation techniques, mindfulness, yoga, and meditation. Chronic stress may be associated with mental health conditions such as anxiety and depression – the same conditions that also have ties to heart disease risk factors, including high blood pressure and decreased blood flow to the heart.
Heart-healthy Diet: Healthy eating might be the best weapon against heart disease. The food we eat can affect other factors within our control, like cholesterol, blood pressure, blood sugar, and weight. It is recommended to take a diet that is healthy and consists mostly of vegetables, fruits, and whole-grain products. To keep one’s weight steady, one should balance daily calorific intake with physical activity that burns calories commensurately.
Quality Sleep: During slumber, the heart rate and blood pressure usually take a dip, thus providing the cardiovascular system a well-deserved respite from the stresses of the day. The nightly fall, in fact, is one of the cardinal needs for a healthy heart because it serves to lessen the workload on the heart. Moreover, while short on rest, an individual is more prone to develop several other ailments that lead to heart disease, such as diabetes, a high body mass index (BMI), and high blood pressure.
Avoiding Tobacco Products: Maybe one of the best things that work for your heart is to quit smoking or using smokeless tobacco. The risk of heart disease starts to drop as early as one day after quitting. One year after quitting smoking, the risk of heart disease is about half that of a smoker.
In a nutshell, adopting a heart-healthy lifestyle is necessary to prevent strokes and maintain overall cardiovascular health. Making informed choices regarding diet, exercise, and other aspects of lifestyle provides people with an opportunity to markedly reduce their risk of suffering a heart attack or stroke.
Article Courtesy: Dr. Joy Shome, Consultant Intervention Cardiologist, B M Birla Hospital
